Wednesday

 

Warmup/Mobility) 2 Rounds:

50’ Butt Kicks, High Knees, Lateral Lunges

10 Hip Circles

10 Goblet Squats

10 GHD Hip Ext.

10 Crossover Symmetry W’s

 

WOD A) Alt. E90secs x 7 sets each (20 mins + 10 mins warmup):

1) Back Squat: 1 pause (2-3 secs) + 1 regular – start at 60% and add as needed

2) Hang Power Clean + Power Clean: start at 70% of 1RM PC and add as needed

 

WOD B) 3 Rounds NFT: 

8 Bulgarian Split Squats per leg – DB or KB, heavy as possible

6-8 GH Raises – weighted if these are easy for you

10-15 V Ups + 20-30 secs Hollow Rock – straight from last V Up into Rock, no resting feet on the ground in between

 

***Crossover Symmetry Plyo POST-WOD***

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