WOD – Fri, May 12
Warm-up
1 Front Squat + 3 Back Squat (Every 2:30
7 Sets for Load
1 Front Squat + 3 Back Squats)
7 Sets for Load
1 Front Squat + 3 Back Squats)
Athletes use the same load for both lifts. The heaviest load will be based on your best front squat.
Perform a quick transition from the front rack to the back rack.
Use a rack for this workout.
Perform a quick transition from the front rack to the back rack.
Use a rack for this workout.
051223 WOD (Time)
5 Rounds for time of:
200m row
7 DB Push press 35/50 20/35 15/20
5 DB Squat clean
3 DB Burpee to deadlift stand
INTENDED STIMULUS
9:00-12:00
Maintain unbroken DB movements time under load under tensions
Cool Down
1 set:
1:00 saddle stretch
1:00 bottom-of-squat hold
1:00 saddle stretch
2minutes Rowing Running Biking
Over All Dynamic Body Activation
ankles. knees, hips shoulders
2 set:
10air squats with 10/15 BP
10 Cossack with 10/15 BP
5 Jumping air squat
5 inchworms
10 scorpions
10 push up to pike
10 Samson stretch lunges
50ft side shuffle L-R side
2-3 sets: PARTNER UP|3:00
1 front squat + 3 back squats