Monday January 29th, 2018
Comments: 0
Category: WOD

Monday January 29th, 2018

Warm up-

1) Stretching Kettlebell Calf Stretch, 1 minute/side

2) 6 minutes AMRAP

10/8 Cal Row or Bike

5 Goblet Squats (pause for 2 seconds in the bottom)

3/3 Turkish Get-up Sit-up

*Move at an easy pace throughout but increase speed as the time progresses.

Skill-

Every 2:30 for 15 Mins (6 sets)

Front Squat

Set 1 = 6 Reps @ 70%

Set 2 = 4 Reps @ 80%

Set 3 = 2 Reps @ 85-90%

Set 4 = 6 Reps @ 75%

Set 5 = 4 Reps @ 85%

Set 6 = 2 Reps @ 90-95%

WOD-

27-21-15-9

Front Squat 95/65

Assault Bike Cals

*RX+ 115/75, Sub AB for Rower or run 2 heats.

Post WOD-

3 RNFT

8 Snatch Grip Behind the Neck Strict Press

Rest :15

8 Hip EXT. GHD

Rest :15

10 Hollow Rocks + :10 Hollow Hold

 

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