13th June 2018
WOD WOD, June 14, 2018
Leg Day
PICK CLASSOR OLY… NOT BOTH
Warm-up
Front Squat Prep / Glutes
Front Squat (Weight)
Every 3 Minutes x 7 sets:
Set 1 : 5 @ 50 %
Set 2 : 4 @ 60 %
Set 3 : 3 @ 70 %
Set 4/5/6/7 : 3 @ 80 %
After every set : 10-20 Second high or low ring support – search for quality
OPTION:
Overhead Squat : Same %
TEMPO : 2-X-1-2
Accessory
In Pairs : EMOM x 10:
20m Band resisted sprint
You go / I go
*Looking for fast feet / slight forward lean of posture… no slow feet
