Monday, 6 February, 2017
WARM UP – MOBILITY
Pre squat hip openers
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Banded squat warmup holding a plate
WOD A
BACK SQUAT
BACK SQUAT X MAX REPS @ 87% OF 1RM
E2MOM x 8 sets: Back Squat
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 2 @ 90%
Set 6: 1 @ 95%
Set 7: Rest
Set 8: One set of Max Unbroken Reps @ 87% (round up or down depending how the weights are feeling today)
WOD B
QUICK AND DIRTY
21-15-9 reps for time (10 min cap)
Overhead Squats 95/65lb
Pullups
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QUICK AND DIRTY – RX+
21-15-9 reps for time (10 min cap)
Overhead Squats 135/95lb
Chest To Bar Pullups
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-Choose a weight on the OHS that you can be done in 2-3 sets max for your 21 reps
