WOD

Monday, August 5th

08/04/2019

WARMUP:

 

3 Rounds:

 

10 Tempo Air Squats (5051)

 

:30 Squat Hold

 

:30 Pigeon Stretch – left

 

:30 Pigeon Stretch – right 

 

3 sets: 7 Back Squats (30X1)*

 

*start with light-moderate weight & progress up in weight each set 

 

 

 

STRENGTH/SKILL:

 

Back Squat 5x1 (20X1)
@80-90% of 1RM*
REST AT LEAST 2:00 between sets

*Week 6 of Squat Cycle. Very heavy but doable for this week's effort. Next week will be our test week of single reps building to new 1RM.

 

 

WORKOUT:
AMRAP x 9 MINUTES:
9 Back Squat (155/105)(135/95)
21 Unbroken Double Unders*
*:30 of attempts or 1:00 Max on each DU station through the workout. 

 

 

COOL DOWN:

 

FOR RECOVERY
5:00 Slow Pedal on Bike