04.09.2018 WOD

8
Apr

04.09.2018 WOD

A. Mobility

B. Warm-up/Primer
2 rounds
10 tempo air squats – 32×1
10 glute bridges
60 sec side planks 30sec/side

Tempo back squats for 5 total working sets @ tempo 32×1
2×6
2×5
1×4
*these are working sets, get a couple of warm up sets before getting to this weight. Focus on great position rather than load, we will be building over the next 8 weeks and will have plenty of room to add weight
**32×1 tempo = 3 secs down, 2 secs pause at bottom, explode up, 1 sec pause at top

C. WOD
3 rounds for time

300m row
16 alternating kb/db thrusters
300m run
16 kb/db crossbody alternating lunges 8/side

*choose load that allows to do 8 unbroken reps on lunges
Rx KB 18kg/12kg DB 40lb/25lb