WOD Saturday 09.14.2019

Mobility:
Figure 4 Wall Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep:
Hip Opener/Closers x 5 reps/Side
Kneeling to Squat x 10 Alt reps
Samson + T-Spine Opener x 10 Alt reps

Warm Up:

AMRAP in 4 minutes
“A” Box Step Up
“B” x 1 round
10 Walking Lunges
8 Hollow Rocks
6 Push Ups

Technique & Review:

2 sets to Build to Workout Height
10 Squats
8 Sit Ups
4 Box Jumps w/ Step Down
10 Squats
– Rest 60 seconds –

WOD

For time:
Squats
Into…
50.40.30.20.10
Sit Ups
25.20.15.10.5
Box Jumps (24/20”)
Into…
Squats

 

 

*Comp

50 Alt Pistols
Into…
50.40.30.20.10
Sit Ups
25.20.15.10.5
Box Jumps (24/20”)
Into…
50 Alt Pistols

*L3

100 Squats
Into…
50.40.30.20.10
Sit Ups
25.20.15.10.5
Box Jumps (24/20”)
Into…
100 Squats

*L2

75 Squats
Into…
40.30.20.10
Sit Ups
20.15.10.5
Box Jumps (24/20”)
Into…
75 Squats

*L1

50 Squats
Into…
3 rounds
25 Sit Ups
15 Box Jumps (scale as needed)
Into…
50 Squats