WOD Tuesday 10.15.2019

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

Movement Prep:
Lying Shoulder Opener x 5 reps/Side
Bird Dog x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
V-Step x 25ft

Warm Up:

AMRAP in 4 minutes
“A” Row
“B” x 2 rounds
10 Walking Lunges
20 Mnt Climbers
10 Box Step Ups

Technique & Review:

3 sets
Reverse Barbell Lunge x 3-5 reps/Leg
– Rest 60 seconds b/t sets –

*Build to your starting weight around 50% of 1RM
Back Squat

A. Every 2 minutes x 5 sets
Reverse Barbell Lunges x 5 reps/Leg
*Using 50% of you 1RM Back Squat
*We will be building on this over the next 6 weeks.

B. EMOM x 12 minutes
Min 1: 9 DB Deadlift + 6 Hang Power Clean + 3 Push Jerks
Min 2: 10 Box Jumps (20/24″) w/Step Down
Min 3: 8-15 Cal row

*Athletes may choose DB weight based on complex and time frame.
*Partner up in groups of three and each partner will start at a different
station and Rotate through the EMOM.