WOD for Monday, Sep 09, 2019

Strength 09-09-2019

1) Back Squat Wave: 5-3-1-5-3-1. Rest 2:00
– Start at 50-60% of 1RM
– second wave heavier than 1st wave.
– End at 90-95% of 1RM.

2) RDLs with bands pulling forward: 4 x 8-10. Rest 1:30

Conditioning 09-09-2019

AMRAP 6:00
Double KB Thrusters @24/16kg

  • Option: DB Thrusters (KB first choice!)
  • Remember: Friends don't let friends use the KBs-resting-on-top-of-the-shoulders position.
  • Correct form here:

Extra Credit 09-09-2019

2:00 Foam Roll Quadriceps
2:00 Foam Roll Hamstrings
2:00 Parasympathetic Breathing

Open Gym

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