Monday

Pre Warm-Up 

3 Rounds With Sling Shot 

5 lateral steps 

5 high knee 

5 squat 

+

3 Rounds 

10cal Row 

12cal bike 

15 Air Squat 

 

Warm-Up

Dynamic 

Hip Mobility 

 

Strength 

A.) Back Squat 

1.) Work to 90% for 1×2 

2.) Drop 25/15 for 2×3 

*Drop 45/35 if 1RM is greater than 455/225

 

B.) 3 Sets 

8 Single Leg Lateral Box Step Up (front loaded) 

4-6 Deficit SHSPU 

 

WOD 

For Time – 12min cap 

150 DU 

3 Rounds 

14 STOH @ 135/95

7 Hang Power Clean 

Then…

150 DU 

 

Cool Down 

1.) 4min row – moderate 

2.) 2min ski erg

3.) 3 Rounds 

10 pass through 

30sec roll t-spine 

2018-09-16T21:08:43+00:00 September 16th, 2018|WOD|