Wednesday, 6 September, 2017
WARM UP – MOBILITY
Dynamic hip + hamstring warm-up
Pre-squat hip + thoracic openers
WOD A
PAUSE FRONT SQUAT X 3
3 sec pause in the bottom of every rep
Every 2:30 x 5 sets:
3 Pause front squats @60-65% of 1RM
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Focus on perfect mechanics, positioning, and speed out of the bottom instead of going heavy today.
WOD B
ROW / THRUSTERS / BBJO
Complete for time and consistency on each set:
Every 4 min x 5 sets:
Row 300/250m
12 Thrusters (75/55 – should be light and unbroken)
8 Burpee box jump overs (24/20″)
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Partner up and stagger P2 by 2 minutes
Aim for a consistent pace across each set, record “slowest” set time as your score today.
ACCESSORY
3 rounds: Rest as needed
6-8/leg x Bulgarian split squats (2 x DB or KB held by side)
12-15 x Barbell glute bridge
20-30 x Blue band glute steps/each direction
