WOD – Thu, Jun 1
Warm-up
Back Squat (EVERY 2:30 FOR 7 Sets:
RX
5-5-3-3-1-1-1:
Back squat
RX
5-5-3-3-1-1-1:
Back squat
INTERMEDIATE
Same as Rx’d
BEGINNER
7-7-5-5-3-3-3:
Back squat)
INTENDED STIMULUS
- Heavy day!
- Start at a moderately heavy weight and build to a very heavy single.
- Aim to start around 65-70% of the 1-rep max.
- Rest 2:00-3:00 between sets to allow for recovery.
060123 WOD (Time)
4Rounds for time of: 11:00 CAP
5 DB Squats 35/50 20/35 10/20
4 DB Thrusters
3 DB Devil press
2 DB Push press
5/7Cals Erg-Bike -Row
INTENDED STIMULUS
Goal is to go unbroken on the DB rounds
Alternate Ski Erg Bike and Row every round
Cool Down
2 sets:
1:00 quadricep foam roll
1:00 saddle stretch
1:00 couch stretch side
\ HEAVY DAY\
3 minutes Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
Ankles Hips Thoracic Erectors Shoulders
3 sets:
10 twist and reach
10 side lunges (5/leg)
5 goblet squats (light)
5 paused goblet squats (light)
BACK SQUAT LOADING
3-5 sets:
3 back squats
Partner ups as needed..