03.05.2019 WOD


03.05.2019 WOD

A. Mobility

B. Front Squat Cycle (Week 3 of 4)
5 x 75%
3 x 85%
Shoot for new 1RM!

SUPERSET with; (Should get about 7-8 sets of squats in before you hit the actual 1RM, including the bar. Try and make 4-5 of those include the KB Swings.)

15-20 Heavy Russian KB Swings. Maybe try the 70 or 88 lbs today for the guys and 53 lbs for the ladies. They should actually help you if you’re doing them right. Get a good hip hinge and explode. Squeeze glutes at the top!

Metcon (AMRAP – Rounds and Reps)
3min. AMRAP:
2 Thrusters 95/65
4 Burpees
6 Pull-Ups

Rest 90sec. x 4 Rounds:

Round 2: 115/75
Round 3: 135/95
Round 4: 155/105
Start where you left off for scoring. Get ready to change those weights quick! I put an extra 30sec. rest on last weeks WOD and made it Fran like.

RX+ 2 Muscle Ups instead of pull-ups (bar or ring)