Monday 6.26.17 WOD

Warm-up

Grab an empty BB + Complete:
20 Walking Lunges
10 Scorpions
20s Pigeon Pose each side
10 RDLs
8 Front Squats
6 Sumo Deadlifts
20 Walking Lunges

Prep

2 Sets of:
15 Russian Swings (squeeze glutes at top)
X-Band Walk x 5 steps backward/5 forward
5 ea Glute Hip Bridge Singe Leg (1 ct a top)

Strength

Work up to heavy 1. Rest 2-3:00
– Beginner: 5 x 5, adding weight if form permits.
– This does not have to be a 1RM. Make sure form takes precedence.
– Sets should look like:
5-3-3-2-2-1-1-1-1-1..
Training Intent
This does NOT need to be a max. More or less working to a heavy single means 85-90% of max. Make sure your athletes are setting up wide, keep neutral alignment and bracing their cores. I would advise your athletes to wear belts so they can learn how to brace against it.

Conditioning

5 Rounds, for quality
12 Weighted Sit Ups (challenging weight)
10 RDL (challenging weight)
8 High Box Jumps (challenging height)
**Score RDL weight; box height and sit up weight in comments
https://goo.gl/U6FfoV

$ Out

Lax Ball in Glutes/Hamstrings
– Reverse Hypers: 2 x 25. Rest 60s.

 

By | 2017-06-25T14:29:08-04:00 June 25th, 2017|WOD|Comments Off on Monday 6.26.17 WOD