WOD Mon Dec 2

Warm-up

12/10 Cal Row
15 Air Squats
2 Rounds
8/6 Cal Bike
15 Wallballs
1 Round

Strength

Back Squat Waves

Take 5 sets to build to 70% then:

Set 1: 6 Reps @ 70%
Set 2: 4 Reps @ 76%
Set 3: 2 Reps @ 82%

3 Minutes Rest

Set 4: 6 Reps @ 76%
Set 5: 4 Reps @ 82%
Set 6: 2 Reps @ 88%

3 Minutes Rest

Set 7: 6 Reps @ 82%
Set 8: 4 Reps @ 88%
Set 9: 2 Reps @ 94%

Work

“Flintstones”

2 Rounds:
50 Wallballs (20/14)
30/24 Cal Bike
30 Toes to Bar
20 Alternating Dumbbell Snatches @ 70/50

OPTION:

“Flintstones B”

75 Wallballs
50/40 Cal Bike
40 Toes to bar
30 Alternating DB Snatches @ 70/50
For Time

CompTrain

3 Sets For Quality:
:20 Seconds L-Sit
:30 Seconds Hip Extension Hold
:40 Seconds Tempo Back Squat @ 10.20.X.10

Rest 2 Minutes Between Sets

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

  • 2x20 lat pull downs

  • 2x10lat swing

  • jumping MU

  • reverse MU

  • banded barbell MU

Jason TrinhComment