09.17.2015 WOD

16
Sep

09.17.2015 WOD

A. Mobility & Warm-up “Coaches Choice”

B. Super Squats

20-Rep Squat Routine…aka “Super Squats”

With the 20-rep squat routine, perform the first workout with a resistance that normally challenges you for 12 repetitions. Get 20 reps. Do 2-3 warm-up sets to get the blood flowing and warm-up your joints. Then go for your set of 20 reps.

For each succeeding 20-rep squat workout add five to 10 pounds on the bar and find a way to accomplish 20 reps. We will do this squat cycle for the next 6 weeks.

C. WOD

EMOM / AMRAP 10 Minutes

Odd: 1-20 Box Jumpovers (24/20)
Even: 1-20 Handstand Push-ups (Rx Lite: Strict DB Press)

Goal is to get 20 reps every minute — perfect score is 200.