WOD: Wednesday, October 27th, 2021
Warm-up: Group Dynamic
- Air Squat Tabata – 2 Minutes
- :20s Bottom of squat Hold / :10s of SLOW Air Squats
- Pigeon Stretch – 1 Minute per side
——————————————————————————————————–
Strength: Squat Clean (17 Minutes)
5 Sets x 3 Reps
- Sets 1 – 3: 3 Reps @ 70% of 1 Rep Max
- Sets 4 and 5: 3 Reps @77% of 1 Rep Max
*Must be all squat cleans
*Drop singles is preferred so you can focus on the set up
——————————————————————————————————–
Workout: 3 Intervals (6 Minutes ON / :90s OFF)
- Buy In: (18/15) Calorie Row/Bike/Runner
-Then in remaining time AMRAP of:
- 6 Back Squats (105/75)
- 6 Alt Back Rack Lunges (105/75)
- 6 Toes 2 Bar
*Back Squats will come from the floor
*3 Total Scores – One for each interval
——————————————————————————————————–
Cardio Option: 3 Intervals (6 Minutes ON / :90s OFF)
- Buy In: (18/15) Calorie Row/Bike/Runner
-Then in remaining time AMRAP of:
- 12 KB/DB Goblet Squats (50/35)(24K/16K)
- 12 Alt KB/DB Lunges (50/35)(24K/16K)
- 6 Toes 2 Bar
——————————————————————————————————–
Core: 4 Rounds
- 10 Banded Paloff Presses
- 10 Banded Rotations
There are currently no active social stickers.