Tuesday 160426

Russ

Russ

Dynamic Warm-Up – Mobility
Prepare for..

A.
Strength Front Squat
*Set 1 – 5 reps @ 65%
*Set 2 – 4 reps @ 75%
*Set 3 – 3 reps @ 80%
*Set 4 – 2 reps @ 85%
*Set 5 – 1 rep @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 4 reps @ as heavy as possible
Rest 2 minutes between sets.

B.
WOD
Complete as many rounds and reps as possible in 18 minutes of:
12 Back Squats 155/115, 135/95, 115/75 taken from the floor
Run 400 Meters.

Accessory Work
4×10 Ring or Bar Dips Tempo 2,0,2,0.

*Scale weight of movement as needed for progression on A and B.  Ask your coach for help.

Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.
Take 10 minutes to work a Olympic lift skill n drill BB weakness daily in the am or pm.

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