6/26/15 Friday

Performance

A1. Seated band abductions; 10 + 10 reps x 3 sets, rest 60

* place band around your legs below the knees, and try to emulate your squat form. Hold the contracted position for two seconds before next repetition. Lower box 4-6” and perform 10 more reps

A2. Body Weight Strict pull-up; 6-8 reps x 3 sets, rest 60

*This is just a warm-up to get our upper back ready for the Back Squats so do not add weight.

 

B. Back Squat; rest 2-3min b/w sets

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 85%

*Set 4 – 2 reps @ 90%

*Set 5 – 1 rep @ 95%

*Set 6 – 1 rep @ 101+%

OPTIONAL – 1 rep @ 103-105%

 

C. Complete rounds of 21, 15 and 9 reps of:

Front Squat (115/75)

Toes to Bar

 

Competition

Wod will be posted at gym