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28th January 2019

WOD WOD, January 29, 2019

SQWAAATS With the Lot
Huge 3 days prior to this of conditioning.

Enjoy the reset, strength / power gains and a spicy accessory finisher to compliment the lifting… its gonna be a good day!

Warm-up
Hip / T spine / Front rack flow – GET SWEATY
Front Squat (Weight)
Strength / Posture :

Every 4MOM x 4 Sets :

5 x Front Squats @ 70 – 75 %
Rest 20 seconds
5 x Seated Box Jumps low to high platform, land with legs as close to extended as possible !

Accessory
Accessory finisher / Midline Work

In Pairs , rolling through for 12-15 Minutes

3-5 x False Grip Strict chest 2 ring pull ups ( Buddy assist to full range ) or RR
8 per side front elevated DB split lunge ( 15kg plate )
20 Second x Hollow Hold + PVC pipe overhead or on belly
20 Second x Baby Hold support ( add load if possible )

1 Works, 1 Rests, aim for 2-3 sets each

COOL DOWN
Group stretch with coach… everyone 🙂

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