12/12/18

Wednesday
Warmup-Run 1 mile or 1200m or 800m *Under 10 mins
then, Hip Circle Warmup 10 steps each way + 10 Monster Walks + 20 Abduction + 20 Glute Bridges
A) Front Squat 1RM *No pause this week
B) Back Squat:
3 reps at 75% 1RM
2 reps at 80%
1 reps at 85%
3 reps at 80%
2 reps at 85%
1 reps at 90%
3 reps at 85%
2 reps at 90%
1 rep at 95%
C) Accessory:
GHD Hip Ext 3×10-15 reps
Ham Curls on Rower 3×10-15 reps
1 set of 100ft Unbroken walking lunges *As heavy as possible (weights by side)
Categories: WOD

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