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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
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
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

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