WARM UP – MOBILITY
Dynamic joint rotations and lower body and core warm-ups
Banded glute steps, banded front rack stretch
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Weight plate squat warm-up: 1 round:
Heels-elevated T-Spine Rotations x 3/side holding ankle
Heels-elevated T-Spine Rotations x 3/side upright torso
Heels-elevated Flex and Extend x 6-8 reps
Front Foot Elevated Split Split Squats x 6-8/side
Plate Elevated Cossack Squats x 6-8/side
Tempo Plate Squats x 6-8 reps @ 33X1
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Review/tech: front & back squat
WOD A
4-5 mins to warm-up to starting weight, then:
Every 4:30 x 4 sets:
7 front squat + 13 back squats @ 65-70% of your 1RM front squat
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If you completed this last week then aim for all of your sets to be ~3-5% heavier.
If you did not complete this last week then use 60-65%.
The goal is to complete as many working sets in the desired rep range. If you need to build up a bit, that is fine, but don’t start very light and attempt to max out.
7/13 FRONT SQUAT/BACK SQUAT
Complete 7 Front Squats, re-rack the bar and then complete 13 Back Squats after 2-3 breaths
WOD B
10 MINUTE TEAM ASSAULT
In teams of 4 complete AMRAP Bike calories in 10 minutes.
Teams will rotate athletes every time a 100ft sled push has been completed.
The 4 athletes will rotate stations in order:
Echo Bike for max cals
– Rest –
100ft Sled push (90/55 added)
– Rest –
ACCESSORY
4-5 min easy aerobic cool down / flush out (Row or Bike)
Roll out, Stretch / Mobilize, or work on a weakness
