Friday 8.25.17 WOD

Warm-up

With a partner:
20 Partner Wallballs
10 Burpees each over the medball
20 Walking Lunges w. medball over head
10 Burpees over the medball
20 Partner Wallballs
*Work is split but partner wallballs are done together.

Prep

Take 5:00 and go over scaling for HSPU. After this have people grab bars/racks and start building in weight for Back Squat

Strength

Back Squat (6×3)
Back Squat: Work up to 85-90% for a 2-3 reps. Rest 2-3:00
– Reset on each rep
– Beginners: Perform sets of 3 adding weight as long as possible.
– Perform 6-7 sets. This should NOT be a max today.
– Compare to Back Squat Wave performed on Month 1.

WOD

5 Rounds:
20 Wallballs (20, 14)
10 HSPU
Rest 1:00
Rx+:(Strict HSPU)
Rx: (14, 10) (15-20 Push-ups)
L2: (14, 10) (10-15 Push-ups)
L1: (10, 8) (10 Box Push-ups)

$ Out

Accumulate 100 Banded Pull-throughs + 50 KB Side Bends each side, seated
or Reverse Hyper: 3 x 25-30 @50% of Back Squat.

WOD Notes

By | 2017-08-24T16:22:07-04:00 August 24th, 2017|WOD|Comments Off on Friday 8.25.17 WOD