Monday, March 2, 2020
WARM UP – MOBILITY
Big dynamic joint warm-up/stretch
Banded squat/glute activations
WOD A
Every 3 min x 5 sets:
5,4,3,3,3 x back squats @3,3,X,2 (55-65%)
—
Deload squat week: Keep the weights feeling light today, focus on perfecting your technique, positioning, and maintaining tempo as prescribed.
WOD B
WE APPRECIATE POWER
Complete 3 rounds for total reps: (16-18min)
30s AMRAP Bike Cals
– 15s rest –
30s AMRAP Power Cleans (135/95)
– 15s rest –
30s AMRAP Burpee box jumps (24/20″)
– 15s rest –
30s AMRAP Wallballs (30/20 – 10/9ft)
– 2:30 rest after each full round
—
Get in to groups of 4 sharing a bike (and barbell/WB if possible) and follow each other through.
Everyone starts on the bike each round.
2:30 rest is your last 15s rest + 3 x 45s clock segments (Athlete 1 will start on intervals 8 for round 2)
ACCESSORY
3 rounds for quality: rest as needed
6-8/side Single leg Romanian deadlift @3,1,1,1 (hold 1 DB or KB in opposite hand to working leg)
6-8/side Single leg Russian box step ups @3,1,X,1 (hold 1 KB in front rack on working leg side)
8-12 Ab-wheel rollouts
