Monday June 16th, 2014
Warm up: Alternate 3 rounds with a partner: (10 min cap)
– Row 2-300m
– Varied personal squat and shoulder prep & dynamic stretches
(Eg: Leg swings, Banded side steps, roll quads/glues, Sampson lunge, goblet squat hold, ankle/hip/thoracic mobility drills, banded overhead shoulder/front rack stretch etc…)
WOD A: Wendler back squat – Cycle 3, Week 1
3-5 building warm-up sets (rest 60-90s)
5 @ 65%
5 @ 75%
5+ @ 85%
(Rest 2-3 min between 3 working sets. % Based off of your new training max.)
WOD B: 5 rounds for time:
9 Deadlifts
7 Hang squat cleans (Beginners, scale to front squat)
5 Push Jerks (Beginners may push press)
40 Doubleunders (Int/Beg scale to 30/20 or 100 single unders)
(Barbell loading: Adv Rx: 165/115, Int: 115-135/75-95, Beg: 65-95/55-65)
