wod
Warm-up
Back Squat (Weight)
4 sets of
3-5 back squat
*start @ 75% and build to 85%.
When athletes hit 80% or more change reps to 3’s
3-5 back squat
*start @ 75% and build to 85%.
When athletes hit 80% or more change reps to 3’s
Met Con Mbah Xfit (Time)
EMOM 15min:
Min 1- 200m run
Min 2- 15-20 hand release push ups
Min 3- 15 KB sumo deadlift high pull @16/24kg
Min 4- Max cal machine
Min 5- rest
Min 1- 200m run
Min 2- 15-20 hand release push ups
Min 3- 15 KB sumo deadlift high pull @16/24kg
Min 4- Max cal machine
Min 5- rest
ADV Option:
EMOM 15min:
Min 1- 200m run
Min 2- 15 HSPU
Min 3- 15 KB sumo deadlift high pull @24/32kg
Min 4- Max cal machine
Min 5- rest
Accessory Work
3 rounds
8-12 DB/fractional plate Y raise
8-12 DB bent over fly
8-12 DB/fractional plate Y raise
8-12 DB bent over fly
Into
3 rounds easy
5 [1 Inchworm + 1 Push-up]
10 air squats