WOD – Fri, May 5
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.
050523 WOD (Time)
5 Rounds for time of:
4 cluster 75/115 65/95 35/55
6 floor press
10 windshield wipers
INTENDED STIMULUS
9:00-12:00
Maintain unbroken clusters, hold midline in winshields do not get sloppy or loose.
2minutes Rowing Running Biking
Over All Dynamic Body Activation
ankles. knees, hips shoulders
1 set:
10air squats with 10/15 BP
5 inchworms
10 shoulder taps
10 Samson stretch lunges
10 ring rows
1 set:
10air squats with 10/15 BP pause
5 inchworms
5 tempo push ups (:02 down n up)
10 alternating cossack squats
10 challenging ring rows
– Walk the feet forward to increase the difficulty of the row.
2-3 sets: PARTNER UP
1 front squat + 3 back squats