WOD for Monday, Aug 10, 2020

Strength 10-08-2020

A)
Front Box Squat
Build to a HEAVY 3 in 6 sets. Rest 2:00.

  • Use a box parallel or slightly below
  • Sit back on box slightly
    Option: Build to a moderate 3

B)
Hybrid Stance RDL
2/3 x 8. Rest 90s.
– 2 warm-up sets + 3 work sets with a challenging weight.
– Neutral Spine

Conditioning 10-08-2020

AMRAP 8:00
3 Russian Swing @32/24kg
3 Goblet Squats
6 Russian Swing
6 Goblet Squats
And so on adding three reps per set.

  • Goal: Go hard/fast – 90% effort. Loading should be heavy.

Extra Credit 10-08-2020

  • Foam Roll Lateral Hip x 60s each side
  • Active Straight Leg Raises x 60s each
  • Parasympathetic Breathing – 20 breaths x 3

Open Gym

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