PREPARATION:
- Run 2 laps
- 10 Pause Goblet squats (really open hips; get back on your heels; upright torso)
- try a few of the exercise from video below
STRENGTH:
Back Squat as follows:
E2MOM for 12 minutes (6 sets):
- Set 1: 10 reps @ 55%
- Set 2: 8 reps @ 60%
- Set 3: 6 reps @ 70%
- Set 4: 6 reps @ 75%
- Set 5: 8 reps @ 65%
- Set 6: 10 reps @ 60%
Met-Con WOD:
Depending on numbers, PART A and Part B could be done in reverse order to free up equipment
PART A>
AMRAP in 12 minutes of “Painstorm”:
- 5 Deadlift @ 115/75 (or 55% of Max Push Press)
- 5 Power Clean @ 115/75
- 5 Front Squats @ 115/75
- 5 Shoulder to Overhead @ 115/75
- 5 Back Squats @ 115/75
REST 5 minutes
PART B> “Push n Brace n Pull”
21-15-9 for time of:
- Pull Ups
- Handstand Push Ups (or Hand-Release Push Ups)
- V-Ups
- Bench Press @ 115/75 (or 60% of your Max Bench Press)
REST 5 minutes
PARTC> “Midline”
- 1 length of the main hallway Front Rack BBell or DBell Lunge
- 1 length of the main hallway Overhead Carry (use weight from above
- 2 lengths of gymnasium pushing Prowler
- 2 lengths pulling it backwards
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