Monday, March 20th WOD

Warm up:  500m row followed by:

https://breakingmuscle.com/learn/heal-your-lower-back-pain-with-these-5-yoga-poses

Finish with 2x6 lunges, ring rows (palms down then second set palms up) and tempo push ups (4 count down, 1 count up)

 

Wod prep:  Build lifts (12 minutes)

5 with bar

5 at 50%

5 at 60%

3 at 75%

2 at 80%

2 at 85%

1 at 90%

 

WOD

Complete 5 rounds:

:30 max reps Front Squat @ 70 % of 1RM

-Rest 60 seconds
:30 max reps Bench Press @ 70% of 1RM

-Rest 60 seconds
30 second Max effort Pull ups (strict)

-Rest 60 seconds
 

The front squat will be taken from the ground

Score each skill and round separately

Total reps per movement on the whiteboard

 

Post:  Group static stretches

 

Nick ProhaskaComment