Friday 7.14.17 WOD

Warm-up

5:00 Dynamic then,
2 Sets. Add weight for set 2
10 RDLs
8 Front Squats
6 Bar Facing Burpees
4 Power Cleans

Prep

Glute Activation
2 Rounds of:
– X-Band Walks x 10 each direction
– Miniband walks x 10 steps each direction
Single Leg Glute Bridge x 5 each leg

Strength

Box Squat – Wide Stance (8 x 3 @50-60%, every 60s.)
– use 13-15″” Box.
– Ensure each set is done explosively + athletes sit back on the box
– If you’re able to set-up bands use them and use 40-50% for all sets.
– This % is of your athletes 1RM Back Squat.
Deadlift (Touch n Go: 4 x 4. Rest 90s)
– Warming up for Metcon

WOD

“Dead Ball”
5 RFT:
10 Deadlifts (185, 125)
20 Wallballs (20, 14)
Rest 2:00
Rx+:(225, 155)
Rx: (185, 125)
L2: (155, 105) (14, 10)
L1: (135, 95) (10, 8)
Score = total time
20:00 Cap

$ Out

GHD Back Extensions:
3 x 15 (1 ct glute squeeze at top).
or Accumulate 5:00 perform X-Band Walks

 

By | 2017-07-10T19:13:45-04:00 July 13th, 2017|WOD|Comments Off on Friday 7.14.17 WOD