5th December 2018
WOD WOD, December 6, 2018
Front 2 Back
Warm-up
Necessities
In Pairs – 3 sets each
8 -10 x SL Box step ups per leg
*Hold light KB / DB in each hand
*Knee joint set to 90 degrees or less
*Minimal use of rear leg – target the booty
After each set perform 3-5 Buddy assist Nordic curls
Front Squat (Weight)
Every 3MOM x 6 Sets :
Set 1 : 4 @ 60 %
Set 2 : 4 @ 70 %
Set 3-6 4 @ 75-80%
*After each set, perform 10-20 second high or low ring support
B) Stationary hip flow sequence