3rd March 2020
WOD WOD, March 4, 2020
Hump Day Rump Day WK 8
Warm-up
Back Squat (Weight)
E3M
1×4 @ 50%
4×4 @ 60%
*1sec pause each rep
*Strict %
*after each set perform 30sec hollow hold (arms by side only)
Accessory
Strong work.
Groups of 3
EMOM 9
Min 1: 6-10 Strict chin ups – C2B/BW/banded
Min 2: 20-30sec Medball pec hold
Min 3: 6-10 DB Arnold press (seated)
1min rest/transition
EMOM 9
Min 1: 20-30sec KB FR hold
Min 2: 20 OH banded tricep extensions
Min 3: 6-10 BB Yates row
Groups of 3
EMOM 9
Min 1: 6-10 Strict chin ups – C2B/BW/banded
Min 2: 20-30sec Medball pec hold
Min 3: 6-10 DB Arnold press (seated)
1min rest/transition
EMOM 9
Min 1: 20-30sec KB FR hold
Min 2: 20 OH banded tricep extensions
Min 3: 6-10 BB Yates row
FOCUS: Quality movement control & positions
30sec Glute activation each side
10 Banded squats with pause
10 step banded monster walks
External oblique opener (10 breaths)
30sec Glute activation each side
10 Banded squats with pause
10 step banded monster walks sideways