WOD
Wednesday 01.24.2018
POSTED ON January 23, 2018
Wednesday | 01.24.2018
Warm Up:
5 overhead squats
1min lat roll out (foam roller)
1min arm pull across hold and stretch release
10 groiners
x2-3 sets
Foundation:
A. 5 overhead squats build to a heavy in 6 sets
*pick a final weight and subract 70-60lbs from starting weight to establish the starting weight. Add 5-10lbs each set based off feel.
Metcon:
Level 1 (RX)
3min max cal row
rest 1min
3min burpee over rower (must jump)
rest 3min
x2
Level 2 (Intermediate)
3min max cal row
rest 1min
3min burpee over rower
x2
Level 3 (Beginner)
2min max cal row
rest 1min
2min burpee over rower (can step over)
rest 1min
x2
Cool Down:
3 rounds for Quality
10/10 bulgarian split squats
10-15 low ring muscle up transitions
10-12 strict dips
