WARM UP – MOBILITY
(12 mins)
1) 5-6 mins Leg swings, hip circles, lunges, squats etc.
–
2) 2 sets:
10-15 /side banded side steps
R1: 10 Back rack / step back lunges + 10 back squats
R2: 10 Back rack / step back lunges + 10 “sumo” back squats
– Squat with a wider than normal or sumo stance, going to around parallel / where mobility allows
WOD A
BACK SQUAT X 3
6-7 mins warmup, then:
E3MOM x 6 sets:
7/7/5/5/3/3 Back squats
—
– Start at 60-65% of 1RM and build to a heavy set of 3 by the end
WOD B
PUMPKIN SPICED LEGDAY
4 Sets (12.5 mins)
In 2 mins:
12 Alt. Back rack / step back lunges
12 “Sumo” back squats
AMRAP Cals row or bike
– rest 90 secs –
—
– Squat with a wider than normal or sumo stance, going to around parallel / where mobility allows
– Build as needed each set, record heaviest weight + total cals
