WOD Wed Nov 13

Strength

Back Squats

On the 1:30 x 6 Sets:
1 Pausing Back Squat (3 Seconds in bottom)
1 Back Squat

Sets #1+2 - 65%
Sets #3+4 - 70%
Sets #5+6 - 75%

Work

“Step Aerobics”

3 Rounds For Time:
30/24 Calorie Bike
20 Single DB Box Step-Ups @ 24/20 with 50/35 DB
10 Squat Cleans @ 135/95

CompTrain

Strict Press + Push Press + Push Jerk + Split Jerk (from floor)

4 x 1 + 1 + 1 + 3 at heavy press weight

7am E-Fit Class

  • 3x10 DB double pause sumo squat + 10 pulses (pause at 1/2 & 3/4)

  • 3x12 squat + 2 twist lunges

  • 3x12 Bulgarian split squat + RDL

  • 3x15 sumo ski squat + 12 Cossack squats

  • 2x20 jumping lunges/reverse lunges to 3/4 way up

Bar Muscle Up Drills/Progressions

  • lat lull downs

  • lat swing

  • jumping MU

  • reverse MU

  • banded barbell MU

Jason TrinhComment