WOD Monday 06.24.2019

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Wtd Ankle Mobility x 1 minute/Side

Movement Prep:
Partner T-Spine x 30 seconds/Side
Deadbug x 5 reps/Side
V-Step x 25ft
Hip Opener/Closer x 25ft

Warm Up:

AMRAP in 5 minutes
“A” – Bike or Row
“B” – 1 round of:
10 Reverse Lunges
5 Goblet Squats
10 Banded Walks (R) & (L)
25ft Bear Crawl

Technique & Review:

EMOM x 12 minutes
Min 1: HS Hold (Free Standing, Wall/Back Facing, Box)
Min 2: Plank Hold (Prone)
Min 3: Ring Support Hold (P-Bars if needed)

* Each station aim to accumulate 20-40 seconds
in each hold. Break as needed to keep the
exercise at high quality.

WOD

A. Every 2 minutes x 3 sets
Back Squat
*Set 1 x 8 reps @ Light
*Set 2 x 6 reps @ Moderate
*Set 3 x 4 reps @ Moderate – Opening Weight

B. Every 3 minutes x 4 sets
Back Squat x 6 reps

*Comp – Sets 1-2 @ 75% Sets 3-4 @ 80%
*L3 – Sets 1-4 @ 70% of 1RM
*L2 – Sets 1-4 @ 60% of 1RM
*L1 – Keep the loads Light-Moderate to focus on
positioning and speed in the squat.