WOD Saturday 04.27.2019

Mobility:
Coach Led Hip Mobility

Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps
Low Bear Crawl x 25ft

Warm Up:

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

WOD

A. Every 2 minutes x 3 sets
Back Squat
*Set 1 x 10 reps @ Light
*Set 2 x 5 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

B. Every 3 minutes x 7 sets
Back Squat x 5 reps

* Sets 1-5 Build to a Heavy Set of 5 reps for the Day.
* Sets 6-7 drop down to 50% of your Heaviest set of 5 and perform 2 sets of 10 reps

*Choose a weight based off your 1RM (65-75%) and work across in sets 1-5
for 5 reps and then drop down to 50% for 2 sets of 10 reps.
*Choose a lighter load today which will allow you to
focus on perfect movement pattern and quality of the lift.

C. 1 set of:
25 Med Ball Sit Ups
(R) Single Arm Farmer Carry x 100m
(L) SIngle Arm Farmer Carry x 100m
25 Med Ball Sit Ups