WOD – Wed, Nov 27
Intent
Heavy day! Get primed, go heavy, feel the challenge of the loads you select and understand that each prescribed set should be a “working set”. That means no sets listed there should be easy. The intensity will be found by choosing to challenge your squat quality and what you can handle.
Warm Up (Checkmark)
3:00 bike or row
__________
:30 couch stretch each leg
:30 pigeon stretch each leg
10 adductor rock back (each leg)
1 round
__________
6 curtsy lunge (3 each side)
3 5 count air squat down (stand normal pace)
5 goblet squat (light load)
3 squat jump
2 rounds
Workout (7 Rounds for reps)
All Groups:
Back Squat
5-3-1-1-1-3-5
*Athletes should execute 1 working set every 3-4 minutes.
Finisher (AMRAP – Rounds and Reps)
5:00 AMRAP
10 Air Squat
20 Russian Twist (25/15lb.)
