Saturday, 8 April, 2017
WARM UP – MOBILITY
Shoulder circles & hip openers
Banded pecs and overhead stretches
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3 sets of 10 overhead squats @ different tempos
*Start with a PVC pipe and increase weight each set if needed
WOD A
OVERHEAD SQUAT X 3
Overhead Squat E2MOM x 6 sets:
3×5 @ 60-70%
3×3 @ 70-80%+
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-Try to build with each set but don’t go to an absolute max/failure point today. Focus on getting some good quality reps in a perfect position
WOD B
JOSH
For Time:
21 Overhead Squats 95/65lb
42 Pull-ups
15 Overhead Squats
30 Pull-ups
9 Overhead Squats
18 Pull-ups
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-Use a weight on the ohs that will allow for 2-3 sets max. on the 21’s
-Scale Pull-ups to:
30-22-14 (Int)
21-15-9 or 15-12-9 (Beg) – band pull-ups or ring rows
ACCESSORY
Easy 2-3km Row
*Try to settle in to a comfortable pace that would be sustainable beyond the length of your workout
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Crossover Recovery before or after your row
