WOD

Monday, March 12th

03/12/2018

Warmup

 

  • 5 min Row/Bike
  • Banded Hip Flexor Stretch – 60sec each side
  • Deep Squat Progressions x 5
  • Banded monster walks - 20 step forward/backward
  • Banded Lateral walks - 20 each direction

 

Then

 

2 Sets of:

 

  • 10 Air Squats
  • 5 KBS
  • 5 Pushup

 

 

 

Strength

 

Back Squat

 

  • 60% X 5
  • 65% X 3
  • 70% X 1
  • 75% X 1
  • 85% X 1
  • 95% X 1 +

 

WOD

 

Alternating EMOM for 12 mins

 

  • Air Squats
  • Med Ball Pushup
  • KBS (26/16)
  • Rest