19th September 2018
WOD WOD, September 20, 2018
Legs Eleven
Warm-up
Front Squat (Weight)
Every 2.30 x 8 :
Set 1 : 5 @ 50 %
Set 2 : 3 @ 60 %
Set 3 : 2 @ 70 %
Set 4 : 1 @ 80 %
Set 5 : 1 @ 85 %
Set 6 : 1 @ 90-95 %
Set 7 : MAX
Set 8 : MAX
Accessory
In Pairs : 3 Sets Each
8 x Front foot elevated lunge P/side + D/B’s
12 x D/B RDL
Round for Round
B) Lunge Flow + Cossack’s
C) B/B specific W/Up
DL
BOR
High Pull
Front Squat
Push Press