Tuesday, 27 September, 2016
WARM UP – MOBILITY
12-15 mins:
Pre squat hip openers
Banded glute / core activation
WOD A
BACK SQUAT
25 min to establish a new 1RM
You may build however you like, but if you are not sure how to or would like some guidelines, here is a suggested loading:
10 reps light 30-40%
8 reps light 40-50%
6 reps medium 50-60%
4 reps medium 60-70%
2 reps heavy-ish 70-80%
2 heavy sets of 1 @ 85-95%
Establish a max!
WOD B
KAREN
For Time:
150 Wallballs 20/14lb – 10ft
– or –
100’S KAREN
For time:
100 Wallballs 14/10lb – 9ft
ACCESSORY
4-5 min easy cool down Run/Row + Roll-out quads & Glutes
3 rounds:
12-15 x Weighted Hip extensions
45-60s Weighted plank hold
