Warm Up-
Banded Squat Holds- 3 sets of 2 minute holds
* Attach a band to a post, step in and put band around waste, step back untl tension is felt, drop into the bottom of a squat and hold for 2 minutes. Repeat 2 more times!
Mobilize Hips!!!
SWOD-
Back Squats:
Warm Up- 3x5 at 50%- 70% of your Heaviest set of 5 from August 20th
Working sets- 5 sets of 5 reps @ 80% of your Heaviest set of 5 from August 20th
Power Snatch- 7x2 from the ground
WOD-
AMRAP 8 minutes:
4 Muscle ups or 8 CTB Pull ups
8 Ring Dips
12 Wall Ball Shots 20/14
*If you are doing muscle ups, Lock out your 4th muscle up and proceed directly into 8 ring dips before dropping from the rings. If you fail at anytime during the ring dips, you must perform a full muscle up before you may continue*
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