Monday, 27 December WOD

Warm-up

• 1:00 Row
• 5 Inch Worms + Push Ups
• 1:00 Row
• 10 Air Squats + 0:30 Hold
• 1:00 Row
• 10 KB Good mornings + 10 Goblet Squats
• -Couch Stretch (45”/side)
• -Pigeon Stretch (45”/side)
• Barbell Warm Up: (empty BB)
  • 5 Narrow Stance Squats
  • 5 Regular Stance Squats
  • 5 Wide stance Squats

STRENGTH:

• Back Squat 5-3-ME Use the heaviest weight you can for each set. Rest as needed between sets.

• Set 1: 75% of 90%
• Set 2: 85% of 90%
• Set 3: 95% of 90%; shoot for 1-3 reps
• Go heavier than last time.

METCON:

• Every 3 mins for 21 mins do:
  • Row, 400 m
  • 8 Burpee-to-Touches, 6 in

The goal here is to row at 2k pace or faster and transition quick. You should be getting at least 35 secs of rest each round. Scaling Options: Scale meters to get 35+ seconds of rest each round. Scale the row before scaling the burpees.