9th April 2019
WOD WOD, April 10, 2019
Hump Day Rump Day
Warm-up
Back Squat (Weight)
Every 3MOM x 5 Sets
3 x Back Squats @ Build to a heavy set of 3 Reps
*I want set 5 to be the heaviest – be sharp with load increases
*Start at 50 % 1rm THEN 60% 70 % 80 % 85-90% ( Guide )
*DONT miss today
Metcon (Time)
Accessory based finisher WOD
3 RFT / 90 Seconds rest
10 x Toes 2 Bar
10 x DB Box step Ups 22.5 / 15kg
10 x Toes 2 Bar
20 x DB Snatch – Same dumbell 22.5/15kg
OPTIONS:
T2B : High low / V sits
Step Up : Reduce load / bodyweight
Snatch : Reduce load / Hang
COOL DOWN
Foam Roll Lats / Quads
Glute activation drill RIGHT
Glute activation drill LEFT
Lat activation drill RIGHT
Lat activation drill LEFT
2 rounds
Partner 1: 10 glute band
Partner 2: 5 Beat swings + 5 knee raises