WOD Monday 06.10.2019

Mobility:
Coach Led Hip Mobility

Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
V-Step x 25ft
Russian Squats x 10 reps

Warm Up:

Rolling
– Best of 5
– 5 Wall Balls + 1 Strict Pull Up if you are +/- Rx distance

Technique & Review:

A. Every 2 minutes x 3 sets
Back Squat
*Set 1 x 10 reps @ Light
*Set 2 x 8 reps @ Moderate
*Set 3 x 6 reps @ Heavy Moderate

B. Every 3 minutes x 7 sets
Back Squat

*Sets 1-2 x 6 reps
*Sets 3-4 x 4 reps
*Sets 5-6 x 2 reps
*Set 7 x 10 reps @ 50% of Heaviest 2 rep.

*Comp & L3 – Build in load each set.
*L2 – Build up to 75-80% in sets 5&6.
*L1 – Keep the loads Light-Moderate to focus on
positioning and speed in the squat.

WOD

For time:
500m row
Burpees (6″)

*Comp & L3 – 50 Burpees
*L2 – 40 Burpees
*L1 – 25 Burpees