WEDNESDAY
2 minutes bike/row/erg
5x Mountain Climber Compl. 5x wall facing squat Burgener Warm-up (dowel) Hollow & arches Scap pull ups & lat pull backs Knee raise and T2B progressions HSPU – pulses and lowers |
Strength Development: Front Squats
6 sets @ 2 minutes
5 – 4 – 3 – 2 – 1 – 1
Stimulus: · Add weight each set · Braced core · Drive through legs · Good shoulder Rack position |
WOD
10 Rounds For Time:
20 Minute CAP
· 5 Front Squats (RX 60/40 Kg) · 5 Handstand Push-ups · 5 Toes-to-Bar
Stimulus: · Pace for Consistent Unbroken Sets · Fast recovery between each set |