WOD – Fri, Dec 16
Warm-up
Back Squat (E3MOM 18
1x 5 75%
1x 3 85%
1x 2 95%
1×1 100% Finding New 1 RM
1×1 100%
1×1 100%)
1x 5 75%
1x 3 85%
1x 2 95%
1×1 100% Finding New 1 RM
1×1 100%
1×1 100%)
Work % and find a new 1 RM
221216 WOD (AMRAP – Rounds and Reps)
AMRAP 8
RX
9 DB/KB Snatch 35/50
6 DB/KB reverse step lunge 3/side
3 Burpees over DB/KB
INTERMEDIATE
9 DB/KB Snatch 25/40
6 DB/KB reverse step lunge 3/side
3 Burpees over DB/KB
BEGINNER
9 DB/KB Snatch 15/25
6 DB/KB reverse step lunge 3/side
3 Burpees over DB/KB
Cool Down
2 sets:
1:00 quadricep foam roll
1:00 saddle stretch
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
3 sets:
10 twist and reach
10 side lunges (5/leg)
5 goblet squats (light)
5 paused goblet squats (light)
BACK SQUAT PROGRESSION
3×5 back squat initiation hold in hole.
Points of performance.
BUILD-UP BACK SQUAT
2sets:
1×8 50% of 1RM
1×5 65%
– Rest 1:00between sets.