01.09.2020 WOD

8
Jan

01.09.2020 WOD

A. Mobility

B. Strength/Volume

Spend 15 – 20 minutes of 5, 4, 3, 4, 5 reps of:
Front Squats
* Start at around  65-70% of your one rep max for first set of 5 and add weight until set of 3.  On the 2nd set of 4, & 5, use a heavier weight than the first set of 4 & 5 reps.

After squats, spend 10 – 15 minutes of accessory work:

3 quality sets of 8-10 reps of:
Weighted reverse back rack barbell lunge with front foot elevated on a plate (45/25) at 30×1 tempo.  Scale down to DB if needed.

Palloff press with resistance bands (3 second hold at extension)

C. WOD
60 Lateral Jumps Over The Rower
30 Calorie Row
30 Front Squats (135/95)
30 Calorie Row