2-12-18

2-12-18

WARM-UP

60sec Row or Bike

25′ Duck Walk (SLOW)

60sec Row or Bike

60sec Ankle Sit Stretch (Pass Thrus while sitting)

60sec Row or Bike (FAST)

10 Slow and Controlled Back Squats


STRENGTH

EMOM-every min for 5mins

-1 Back Squat (moderate to heavy weight-building sets)

EMOM-every 2mins for 10mins

-1 Back Squat (Heavy-No Misses)

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***This is our last week of heavy squats, you do not have to go for a PR this week….just make sure youre working heavy with good form and NO MISSES!


WOD

15min Amrap

3-6-9-12-15…..Continue In 3’s

-Overhead Squat (95/65) (+115/80)

-Toes To Bar

*25 Fat Ropes After Each Round (+Double Unders)


EXTRA WORK

4 Sets

1. 60sec Back Extension Hold

2. 30sec Hollow Body Sit Up Hold (In GHD)

 

 

 

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