Thursday 2.4.15

Main - Group WOD


Warm up (No Measure)


Three sets of:


Wide stance squats x 20 reps



Rest 2-3 minutes



Wide stance squats are used to fix the "knees in" syndrome. Feet must be parallel (toes pointed forward) and in a wider stance than your normal squat stance. Drop hips below parallel.

Back Squat


Every two minuets, for 10 minutes (5 sets):


Back Squat


Set 1 - 5 reps @ 45-55%


Set 2 - 5 reps @ 55-65%


Set 3 - 3 reps @ 65-75%


Set 4 - 2 reps @ 75-85%


Set 5 - 2 reps @ 80-90%



Every two minutes, for 4 minutes (2 sets):


Back Squat x 5 reps @ 80-85%

Back Squat

Metcon (AMRAP - Rounds and Reps)


Two sets of:


Complete as many rounds and reps as possible in 3 minutes of:



10 ground to overhead


10 Overhead Squat


10 Burpees



Rest 3 minutes between sets, and complete a total of two sets. Start the second set where you left off when time ran out on the first. Recommended weights 95/65 lbs.

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