WOD Monday 07.08.2019

Mobility:
Pigeon Stretch x 1 minute/Side
Kneeling Adductor Stretch x 30 seconds/Side

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

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)

Technique & Lift:

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

B. Every 2:30 minutes x 6 sets
Back Squat x 1 rep

*Comp & L3 – Build to a Max for the Day
*L2 – Build up to 70-75% of your 1RM for 1-3 reps.
*L1– Pick a light load to focus on your Tech for 3-5 reps.

C. 3 sets of:
KB or DB Walking Lunges x 50ft
KB or DB RDLs x 15 reps
KB or DB Walking Lunges x 50ft
Plank Plate Slide x 20 Alt reps
– Rest 60 seconds b/t sets –