WOD
Monday 04.01.2019
POSTED ON March 31, 2019
Monday | 04.01.2019
Warm Up:
:30 Side Plank L/R
10 Prone PVC Pass Through
50ft Samson Lunge
7 Goblet Squats @3331
x3-4
Foundation:
A1.) Strict Pull Up 5×5; rest 1-2min
A2.) Strict Dip 5×5; rest 1-2min
*Athletes can use a band but no kipping
*Add weight if your able to complete all 5 reps with weight.
*Dips can be from knees.
Strength Metcon:
High Bar Back Squat @12×1
Every 2nd min add 10-20lbs
*Start with empty bar or 30% of 1RM
*Perform 3-5 reps every 2min until the 5th set. After the 5th set you must perform 5 reps until failure.
*Find a 5RM back squat for the day
Cool Down:
12min For Quality
30 Flutter Kicks
15 Hip Extensions
1min Tall Pigeon Left/Right
