WOD for Monday, Nov 18, 2019

Strength 18-11-2019

1) Front Squat: 1RM in 10 Sets. Rest 2:00
– Sets should look like: 3-3-2-2-1-1-1-1…
– Option: 5 x 5 working technique and only adding weight if form permits.

D.T. / DT

Five rounds:

  • 12 deadlifts, 155/105 lbs or 70/50 kg
  • 9 hang power cleans, 155/105 lbs or 70/50 kg
  • 6 push jerks, 155/105 lbs or 70/50 kg

Extra Credit 18-11-2019

Banded Glute Bridges: 4 x 10. Rest 45s.
Then,
Foam Rolling Quads x 60s each
Parasympathetic Breathing x 15-20 breaths – 3 seconds inhale + hold 1 second + 3 second exhale

Open Gym

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