WARM UP – MOBILITY
10-12 mins squat mobility and activation
WOD A
BACK SQUAT
22 mins to build to a heavy or max back squat single
–
Building guidelines for a 1RM:
2 x 6-8 reps
2 x 3-5 reps
2-3 x 2 reps
1 rep building to a max
–
– Wear a belt when maxing
– Ask a coach to spot or know how to dump the bar
– Rest 1-2 mins on earlier/lighter sets, then 2-3+ mins on heavy sets
WOD B
BETTY BOOTY
For time:
15-12-9-6-3 Front squats 135/95lb
50-40-30-20-10 Double unders
—-
– Use a weight you can do the 15 with in 2 sets max.
– DU’s should be 40-60 secs max.
ACCESSORY
3 sets:
8 Bulgarian split squats /side
*Hold DB’s
– rest 60-90 secs-
