Wednesday, 11 October, 2017
WARM UP – MOBILITY
2 Rounds:
50′ Butt Kicks, 50′ High Knees, 100′ Side Skips (50′ facing each way)
6-8 Banded Glute/Side Steps Each Side holding a 10-15lb in front
6-8 Banded Squats holding a 10-15lb plate in front @ 32X1 tempo
WOD A
15 mins to build to a heavy Back Squat double for the day – try not go to failure
WOD B
B1) E3MOM x 3 Super Sets:
8 Front Squats @ approx. 50-60% of today’s 2RM Back Squat (should be challenging but UB. Racks allowed)
12 Lateral Box Jump Overs – use a height that’s easy and fast, this could even be a parallette or foam roller
—REST 3-5 MINS—
B2) 3 Super Sets:
12-15 GHD Hip Extensions (add weight as needed)
8 Bulgarian Split Squats per side – quad focused, take a shorter step and allow knee to travel forward without letting heel come off the ground (hold DB’s)
-Rest 90 secs-
Optional Conditioning
5-8 Rounds for time (call it when intensity drops off)
12/10 Cal Bike
12 Ball Slams 40/30lb
-Rest 60 secs between rounds-
