WARM UP – MOBILITY
Dynamic joint warm-up, hip and shoulder rotations, pre-squat hip openers, etc.
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2 rounds:
20 Banded glute steps (side to side / front to back)
Banded deadbugs / Side plank raises + side plank hold
12-15 Air squats / 8-10 Empty barbell back squats @3,1,X,1
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Review Back squat set-up and technique and warm-up for WOD A
WOD A
Every 3 mins x 5 sets: Back squat:
6@70%
4@75
3×2@80-85%
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Based off current 1RM (measure added)
Goal is also to complete heavy doubles today ~5% heavier than your sets of 3 last week (measure added)
BACK SQUAT X 2
BACK SQUAT
BACK SQUAT X 3
WOD B
BIG ENERGY
Complete 3 rounds for time:
500/450m Row
30 Wallballs (20/14 – 10/9ft)
2 Big gym laps Sandbag Zercher carry (80/60lb)
– rest 2 mins between rounds –
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Partner up on a rower/wall ball/sandbag and stagger start by 3 min.
Take the 4 min rest + possible stagger off your time to complete.
ACCESSORY
2-3 rounds – rest as needed:
12-15 GHD Hip extensions (weighted if possible)
15-20 Goblet Cyclist squats (narrow stance, elevated heels or slant board)
20-30 Banded or weighted anchored sit-ups
– rest 90s-2m between sets
