WARM UP – MOBILITY
(10-12 mins)
Hip openers
Banded glute/core/squat warmup
WOD A
BACK SQUAT X 6
E2.5MOM x 5 sets:
6 back squats @ 70-75% of 1RM
-Try to keep a similar or same weight across all 5 sets
WOD B
YOU AIN’T GOT NO LEGS LIEUTENANT DAN
For time:
25 front squats 155/105lb
25 chest to bar pull-ups
50 SA front rack lunges 50/35lb
500m run
50 SA DB thrusters 50/35lb
25 pull-ups
25 hang power cleans 155/105lb
—
-25 reps per side on SA movments
-Lunges are static and can be step forward or back
ACCESSORY
1) 3 giant sets:
20-25 standing banded oblique rotations /side
20-25 KB side bends + 100′ carry /side
15-25 GHD sit-ups
40-60 secs banded plank
-rest 90 secs-
2) Stretch hips/quads!
Couch, hip opener lunge/pigeon, frog, straddle x 2-3 mins each
