5th August 2018
WOD WOD, August 6, 2018
bootylicious Mondays
A week off the squats – yall should be hungraaaayyyyy for this
Warm-up
A) Foam Roll : Lower Limbs / Quads / T spine / Lats
B) Gym length perfect stretch complex + squat / Burpee
C) Glutes
B) Gym length perfect stretch complex + squat / Burpee
C) Glutes
Back Squat (Weight)
Every 3:00 Minutes x 7 Sets
Set 1 : 5 Reps @ 55 %
Set 2 : 5 Reps @ 65 %
Set 3-4-5-6-7 : 5 Reps @ 72 % 1RM
TEMPO : 3 – X – 1 – 1
*After each set, perfrom :
5 x Single arm ring rows per side
Options:
1. Trap Bar DL
2. Overhead Squat
*Enjoy the rest period , banter up
Trap Bar Deadlift (Weight)
Overhead Squat (Weight)
40 Second weighted plank (Weight)
*3 Attempts only
*10 Minutes on the clock
*Spotter / plate loaders at all times
*10 Minutes on the clock
*Spotter / plate loaders at all times
Metcon (Time)
Cardio Option for non squatters :
3 Rounds for time
30/20 x Cal Bike
300/250m Ski
20/15 x Cal Bike
200/150m Ski
10/7 x Cal Bike
100m Ski
REST 3 MINUTES
Clean all gear after use
