Wednesday February 21st, 2018
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Category: WOD

Wednesday February 21st, 2018

Warm up-

1) Ankle Mobility, 60 seconds per leg

2) Banded Front Rack Stretch, 60 seconds per arm

3) 2 Rounds

5 reps of 1 Broad Jump + 2 Air Squats

5/5 Windmills

10 Roll Over V-sits

10/10 Side Plank with rotation

Skill-

Every 2:30 for 10 Minutes (4 Sets)

Bench Press x 10 Reps

Sets 1-2 @ 90-95% of 10RM

Sets 3-4 @ 85-90%

Followed by…

Every 2 Mins for 12 Minutes (6 Sets)

Front Squat

Sets 1-2 = 4 Reps @ 75%

Sets 3-4 = 4 Reps @ 80%

Sets 5-6 = 6 Reps @ 75%

WOD-

EMOM x 5 Minutes

7 Thrusters 95/65

7 Box Jump Overs 24/20

Post WOD-

1) 3 minutes of rowing, biking, or easy running

2) Spiderman Stretch, 60 seconds/side

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