31st October 2018
WOD WOD, November 1, 2018
Squats with tha lot
MOVEMBER DAY 1 : Would be rude not 2 squat
Warm-up
A) Foam Roll Quads
B) Bike 5 x 30/30
C) Old School Hip flow
D) Glutes / Barbell Tech
B) Bike 5 x 30/30
C) Old School Hip flow
D) Glutes / Barbell Tech
Pause Back Squat (Weight)
Every 3.00 x 8 Sets
5 @ 60 %
4 @ 70 %
3 @ 80 %
2-2-2-2 @ 85-90 %
10 @ 50 % ( No Pause )
TEMPO : 2-2-1-2
*After each set :
30m Single arm KB Farmers Carry Per side ( Heavy )
% are a guideline, allow for tempo / ROM to dictate load
TABATA ASSAULT BIKE (Calories)
8 Rounds of :
20 seconds work
10 seconds rest
*Use TABATA monitor setting on bike
