WOD

Tuesday, November 5th

11/04/2019

WARMUP:

 

5:00 Foam Rolling Hips, Quads & Ankles

 

2 Rounds:

 

5 Tempo Air Squats (3311)

 

5 Tempo Back Squats w/BB (3311)

 

:20 Hollow Hold

 

:20 Superman Hold

 

:20 Active Hollow Bar Hang

 

8/8 Plate OH Split Squats

 

            Then

 

2 Rounds:

 

5 Heels Elevated Squats (3311)

 

5 Toes Elevated Squats (3311)

 

5 Kip Swings

 

10 Hanging Knees to Elbows

 

8/8 Front Foot Elevated Split Squats (front foot on plate, BB on back)

 

 

 

STRENGTH/SKILL WORK:

 

ON A 15:00 RUNNING CLOCK:
Establish Moderate-Heavy 10 Rep Back Squat*
*Not a 10RM test! Move well for all 10 Reps. Take :01 pause between each rep at the top.

 

WORKOUT:

 

3 ROUNDS FOR TIME
15 Front Squats (135/95)(95/65)
20 Toes 2 Bar

 

*9:00 TIME CAP*

 

 

 

COOLDOWN:

 

Foam Rolling IT Band & Quad 2:00 each side