WOD for Monday, Sep 21, 2020

Strength 21-09-2020

A)
Front Squat
Build to a heavy 1 in 10 sets. Rest 2:00
– 5,4,3,2,1,1,1…. with at least 3 singles over 90%
– Option: Build to a moderate set of 5 in 6 sets.

B)
Sumo RDL – Bands Pulling Forward
3/3 x 8. Rest 90s.
– 3 ramp-up sets + 3 work sets.

Conditioning 21-09-2020

21-15-9 reps of
Russian Kettlebell Swings
30-20-10
Goblet Reverse Lunges @32/24kg (total reps)

  • Goal: UB Sets. Beat time from last week by 60s.
  • TIME CAP = 10:00

Extra Credit 21-09-2020

Standing Banded Abs: 4 x 15. Rest 60s.
+
– Foam Roll Lateral Hip x 60s each side
– Active Straight Leg Raises x 60s each
– Parasympathetic Breathing – 20 breaths x 3

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