Monday, 19 June, 2017
WARM UP – MOBILITY
Dynamic hip / squat / midline warm-ups
Pre-squat hip opener stretch
WOD A
BACK SQUAT
In 20 minutes, build up to 85-90% of your 1RM and complete 4-5 sets of 1 rep at the same weight. (rest ~2 min between working sets)
We are testing your 1RM’s next week so do not build above 90% or let your form break down.
Your goal should be to get confident and consistent with these heavy but sub maximal weights. Maintain good posture, positioning, and speed out of the bottom.
WOD B
Complete 5 rounds for quality (no scoring):
EMOM x 20 min:
1) 10-15 Cal Assault Bike
2) 15-20 Kettlebell Goblet Squats (heavy & unbroken)
3) 30-50 Double unders (Adv: 15-20 Triple unders)
4) 1-3 Rope climbs (Adv: 1 Legless + 1-2 Regular)
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Pick a rep scheme and pace that will be sustainable across the 5 rounds.
You should never be working for more that ~45s per minute
Start on any movement / minute and rotate in order. (max 7 athletes per station)
ACCESSORY
3 rounds – rest as needed
12-15 GHD Hip extension (weighted if possible)
45-60s Weighted plank hold
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Stretch: 2 min each/side
Couch stretch
Pigeon or elevated pigeon
Banded or weighted straddle
