2nd February 2020
WOD WOD, February 3, 2020
SWOL nation
Warm-up
Back Squat (Weight)
Squat program week 4
E3M
E3M
5×5 @ 45%
*3sec tempo each rep
*Strict %, Strict tempo
*after each set perform 30sec hollow hold (1 leg out only)
Metcon (Weight)
Sled Push Option W2
E3x5
10m Sled Push ( up the load from last week )
into
30 Second Hollow hold 1 leg extended only
Post WOD PUMP
Accessory Pump sesh is back!
Groups of 3
EMOM 9
Min 1: 5-8 Strict C2B/PU/banded PU
Min 2: 6-10 Deficit push ups (20kg plates)
Min 3: 5-8 seated DB strict press (2 DB’s)
1min rest/transition
EMOM 9
Min 1: 6-10 Pause ring rows
MIn 2: 20 banded tricep push downs
Min 3: 5-8 Double KB power rows
*Try to aim for more reps than 2 weeks ago or the
new progressions
* split class to both EMOMs then swap (if it’s busy)
Banded walks 10 steps fwd/back
10 Banded squats with tempo
10 Banded psoas march with pause
30sec Glute activation each side
Banded walks 10 steps sideways
10 Banded squats with tempo
20 Banded psoas march with pause