Tuesday, 28 March, 2017
WARM UP – MOBILITY
Dynamic back squat warmup
Banded glute/squat warmup
WOD A
BACK SQUAT X 8
E3MOM x 4 sets:
8 Back Squats @ 60-70% of 1RM
Hold the same weight or add a little as needed. All sets should be challenging for the last 2-3 reps but none should take you to failure
WOD B
LIVE – LEGS – LAUGH
14 min AMRAP:
8/6 Kipping HSPU’s
8 KB Front Rack Walking Lunges 2×20/12kg
8/6 Chest To Bar Pullups
8 KB Front Rack Walking Lunges 2×20/12kg
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LIVE – LEGS – LAUGH (ADVANCED)
14 min AMRAP:
8/6 Strict HSPU’s
8 KB Front Rack Walking Lunges 2×24/16kg
8/6 Bar Muscle Ups
8 KB Front Rack Walking Lunges 2×24/16kg
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-Girls who can do the guys Rx rep scheme feel free to do so!
ACCESSORY
3-5 Rounds at an easy pace
10-15 Cal Assault Bike
10-15 GHD Situps
10 KB Z Presses
