WARM UP / MOBILITY
Dynamic warm-up: Running lengths / lunges / hip circles / Iron cross + Scorpions
Lacrosse ball glute smash: 90s/side
Active pigeion pose: x 8/side w/ 10-15s hold on last rep
Lacrosse ball glute smash: 90s/side
Active pigeion pose: x 8/side w/ 10-15s hold on last rep
WOD A
BACK SQUAT
4 X 8 :
in 20 min, warm-up and complete 4 working sets of 8 reps:
First working set should be roughly ~65% of 1RM, build only as needed to a challenging but unbroken set of 8 reps. Ideally your build a little heavier than your last set of 10 reps from 2 weeks ago (Completed Oct 19th).
First working set should be roughly ~65% of 1RM, build only as needed to a challenging but unbroken set of 8 reps. Ideally your build a little heavier than your last set of 10 reps from 2 weeks ago (Completed Oct 19th).
WOD B
QUICK AND DIRTY
6 min AMRAP Ladder: 1,2,3,4,5….
1 Hang Squat Clean + 1 Push Jerk (135/95)
2 Hang Squat cleans + 2 Push Jerks
3 + 3
4 + 4…
1 Hang Squat Clean + 1 Push Jerk (135/95)
2 Hang Squat cleans + 2 Push Jerks
3 + 3
4 + 4…
WOD C
Complete 3 rounds NFT:
12-15 Hip extensions (add some weight if possible)
50ft Double KB front rack walking lunge (AHAP)
100ft unbroken plate pinch carry
—
Complete movements back to back with minimal rest.
Rest between rounds as needed.
12-15 Hip extensions (add some weight if possible)
50ft Double KB front rack walking lunge (AHAP)
100ft unbroken plate pinch carry
—
Complete movements back to back with minimal rest.
Rest between rounds as needed.
