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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