WOD

Wednesday, November 27th

11/26/2019

WARMUP:

 

3:00 Bike

 

Then

 

2 Rounds:

 

10 Long Step Lunges

 

10 Bootstrappers

 

30’ Duck Walk

 

10 Arm Crosses

 

10 Arm Circles

 

:30 Bar Hang

 

 

 

FS Prep: 5 Reps each:

 

Tempo ½ FS (33X1) / Tempo FS (33X1) / Front Squat

 

Then – add light weight

 

Tempo FS (33X1) / Tempo FS (13X1) / Front Squat

 

 

 

STRENGTH/SKILL WORK:

 

5-5-5 Front Squat

Set 1 - 65% x 5
Set 2 - 75% x 5
Set 3 - 85% x 5+*
*5+ = athlete performs max reps at that weight with the goal of at least 5.

 

WORKOUT:

 

3 SETS*:
14/12 Cal Bike
14 Front Rack Reverse Lunge (115/75)(75/55)
14/12 Cal Bike
REST 1:00
*3:30 CAP ON EACH SET

 

 

 

COOLDOWN:

 

1:00 Couch Stretch – each leg

 

1:00 Downward Dog to Upward Dog