Back squat 3 RM

Monday, February 4 2019

WOD: 21-15-9 reps for time of:DB Box Step ups 50/35 , Power Cleans 135/95 =

Strength: Back squat 3 RM - or use a speciality bar and get a 1 rep max on one of them if you don’t have a number for the bar

Accessory: 3 rounds - 30 glute ham bridges wearing hip circle with feet elevated, 1:00 min static hold on last glute ham bridge, 1:00 min penguin walk with hip circle

Recovery: 1x 100 wide stance banded good mornings


5 rounds for time: 15 American Swings 70/53, 10 burpees, 15 box jumps or step ups 24/20

Tuesday, January 16

WOD: 5 rounds for time: 15 American Swings 70/53, 10 burpees, 15 box jumps or step ups 24/20

Strength: 4 rounds NFT: ME Handstand push ups (strict or kipping), Ring dips or p-bar dips or matador dips, :30 kipping swing, :30 plank

Recovery: 1:00 plank (arms straight)