Monday, 27 November, 2017
WARM UP – MOBILITY
Pre-squat hip openers
Banded squat warmup
WOD A
Back Squat x 4
E2.5MOM Back Squat x 10-8-6-4-4:
10 @ 60%
8 @ 65%
6 @ 70%
4 @ 75%
4 @ 80%
WOD B
Naughty Or Nice
21-15-9 rep for time:
Burpees (R1: BOB, R2: BBJ 24/20″, R3: BBMU)
Front Squats
—
Front Squat loading:
21 @ 135/95lb
15 @ 185/125lb
9 @ 225/155lb
*Scale by starting at a weight you can do 21 in 2-3 sets, and build with 10-30lb jumps from there
ACCESSORY
3 Sets:
6-8 Bulgarian Split Squats – hold DB’s
15-20 Banded Hip Thrusts
*Rest 90-120 secs
