WOD 8/4/17

By | August 4, 2017

Friday, Week 2/Block 3

Warm up & Activation
Glute Activation + Squat Mobility
2 Rounds of:
1a) Single Leg Hip Thrust
x 5 ea. (1 ct at top). Rest 10s.
1b) Wide Stance Goblet Squat
x 5. Rest 10s.
1c) X-Band Walk
x 20s each direction

Strength
1) Wide Stance Box Squat: 8 x 3 @55-65%, every 60s.
– use 13-15″” Box.
– Ensure each set is done explosively + sit back on the box
– This % is of 1RM Back Squat.

Conditioning
“Open WOD 13.3”
AMRAP 12:
150 Wallballs (20, 14) (10′, 9′)
90 Double Unders
30 Ring Muscle-ups

L2: (14, 10) (DU Attempts)
L1: (10, 8) (180 Singles)
*Score = total reps

Extra Credit
Accumulate:
50 Banded Hip Flexor Pulls each
60 Russian Twists

Training Intent
– Strength: Week 2 of Speed Box Squats. These should be smooth/fast. Make sure these are done by sitting back on the box then exploding up. Stance MUST BE WIDE to really get the most out of these. It’s okay if it’s uncomfortable, go lighter if needed.
– Metcon: Breaking up wallballs based on ability is important today. Very easy to redline early out of the gate. If you make it to the muscles ups and do not have muscles ups, scale to hand release Push-ups.

Eileen and Larry. Wall balls.

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