Tuesday, 8 March WOD

Warm-up

  • 2:00 Bike –then–
  • 10 Russian KB Swings
  • 10 Air Squats
  • 10 Hollow Rocks
  • 10 Step Ups
  • 10 American KB Swings
  • 10 Squat Jumps
  • 10 Hollow Rocks
  • 5 Box Jumps
  • -Squat Hold (1:00)
  • -Couch Stretch (1:00 per side)
  • -Pigeon Stretch 1:00 per side)

STRENGTH

  • Back Squat 1×3 at 70% 1RM
  • Back Squat 1×2 at 75% 1RM
  • Back Squat 1×1 at 80% 1RM
  • Back Squat 1×3 at 75% 1RM
  • Back Squat 1×2 at 80% 1RM
  • Back Squat 1×1 at 85% 1RM
  • Rest as needed between sets.

Get up to a good single for today. Work on good speed out of the bottom.

METCON

  • 6 rounds for time of:
    • 9 Deadlifts, 275/185 lbs
    • 12 Box Jumps, 24/20 in
    • 15 Sit-ups

Scaling Options: Pick a deadlift weight that is moderate but that you can hold unbroken for all 9 reps for at least the first 3 rounds. Goal should be to get this done under 15 or less.

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