Wednesday 160316

 

Dynamic Warm-Up – Mobility
Prepare for..

WOD:
A. Strength:
Back Squat
*Set 1 – 5 reps
*Set 2 – 3 reps
*Set 3 – 1 rep
*Set 4 – 5 reps
*Set 5 – 3 reps
*Set 6 – 1 rep
Rest 2-3 minutes between sets.
Choose the loads based on feel, but these should be heavy!
B.
Five sets for times of:
25 Calories of Assault Bike or Rowing
10 Burpee Box Jump Overs 24″/20″ 20/16 16/12 12/6
Rest 2 minutes

*Scale Cals and box height as needed for progression and smooth unbroken speed through B.  Ask your coach for help.

COOL DOWN/RECOVERY:

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

C.
Eight sets of:
Clean x 1.1.1 @ 85+%
(rest 10 seconds between singles)
Rest 2 minutes between sets

D.
Three sets of:
Single-Arm Dumbbell Press x 10 reps each @ 21X1
Rest 60 seconds
Chinese Dumbbell Rows x 12 reps @ 20X1
Rest 60 seconds
Bent-Over Rear Delt Flyes x 20 reps @ 20X0
Rest 60 seconds

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