Tuesday
Warmup/Mobility)
1 Round:
8-10 reps each leg: hip circles, leg swings, calf stretches, lateral lunges, banded side steps, banded forward/back steps, 8-10 Bulgarian Split Squats each leg @ 2011 tempo
60 secs each side Front Rack mobility w/band or PVC while explaining WODs
WOD A) (FS/BS Cycle – 22 mins):
3 sets of 7 Front Squats followed immediately by 13 Back Squats @ 60-65% of 1RM.
*Rack the bar after completing 7 FS, then immediately re-rack in BS position and complete 13 BS*
**Rest approx. 2-3 mins between sets**
WOD B) 12 min AMRAP:
250m Row
10/8/6 Ring Dips (ADV/INT/BEG – Scale to Bar or Parallette)
14/12/10 Alt. Walking Lunges
20/15/10 Pushups
*Girls RX = INT dips/pushups
