WOD Tuesday 05.14.2019

Mobility:
Overhead Banded Stretch x 1 minute/Side
Wtd Ankle Dorsiflexion x 1 minute/Side
Partner T-Spine Opener x 30 seconds/Each

Movement Prep:
Cat Camel x 10 reps
Wall Facing Squats x 10 reps
Deadbug x 5 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 3 minutes
20 Plate Hops
5 No Push Up Burpees
10 Plate GTOH
5 Jump Squats

Technique & Review:

OH Squat
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps

WOD

A. Every 2 minutes x 3 sets
OH Squat
*Set 1 x 7 reps @ Light
*Set 2 x 5 reps @ Moderate
*Set 3 x 3 reps @ Heavy Moderate

B. Every 3 minutes x 7 sets
OH 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.

Successory Work

2-3 sets of:
DB Walking Lunge x 25ft
Into…
DB Renegade Row x 10 Alt reps
Into…
DB Walking Lunge x 25ft
Into…
Prone Plank Hold x 30-60 seconds
– Rest 60 to 90 seconds b/t sets –