Warm up: 400 m run, 10 reverse lunges, 10 sit ups; 2 rds of Cindy
Mobility: hip/glute/quad
Skill Focus: Back Squat
Warm up and build to working weight. . .
Levels 2 & 3
Back Squat 3 x max @85% of 1 rm
Manual resistance pull ups** (alt grip btwn palms facing/palms away). Do as a
superset and rest 2-3 min btwn sets.
**partner up; pull your chin above the bar—partner tries to pull you down—you
resist him. When your arms are straight finish the set by doing max reps. If you
can’t pull yourself up, do as many partials as you can.
Level 1
Back squat 3 x 5 (increase by 5-10# from previous 3 x 5)
Manual assistance pull ups x max (alt grips, assist each other)
WOD:
Level 3
10 single arm kb thrusters (5 ea side)53#/35#
5 hanging wipers
10 kb alt reverse lunges (total)
Level 2
10 single arm db thrusters 40-50#/25# - 35#
10 kte
10 db alt reverse lunges
Level 1
10 single arm db thrusters
10 kte
10 db reverse lunges
AMRAP in 10 min
Levels 2 & 3: post total max reps @85% and # rds for score
Level 1: post 5 rm and # rds for score
