17th June 2018
WOD WOD, June 18, 2018
Legging it
Warm-up
Back Squat (Weight)
Every 3.00 x 7 Sets
Set 1 : 5 @ 50 %
Set 2 : 4 @ 60 %
Set 3 : 3 @ 70 %
Set 4/5/6/7 : 3 Reps @ 80 % 1RM
*After Each set, perform : 5 x Seated Box Jumps
TEMPO : 2-X-1-1
OPTION :
Trap Bar DL
OR
E3.00 x 7:
20m Sled Push
Superset
20 Seconds Dynamic lunges
Metcon (Time)
"Finisher"
For Time – In Pairs:
100 x Wall Balls – 20/14 lbs (9/6 kg)
*While partner 1 works, partner 2 holds Deadball – 55/35kgs in Bear hug hold.
*As soon as wall ball comes to ground, change over.
Rx plus – 65/45 kg d/ball
Scaling –
W/B – decrease weight or height of throw.
D/B – decrease weight
COOL DOWN
A) Foam Roll Quads / ITB : 3 Mins per side
B) Liazard Stretch : 2 mins per side
B) Liazard Stretch : 2 mins per side
B) Perfect Stretch Flow
C) Med Ball Clean warm up
D) Glutes – Clams / bands