Wednesday March 11th


Wednesday March 11th

Warm Up:
4 Minute Run(800m)-Bike-Row
3 Rounds
10 Squat Therapy Reps
10 Empty Bar Glute Bridge
6 Empty Bar Kang Squats
10 Sit-Ups or Hollow Rocks
** you are still feeling tight from Mondays workout make sure to get some extra stretching in before class or as much as you can before the workout. Get on the bike for a bit maybe and then stretch or roll out the areas that are still sore. BECAUSE this workout will need your legs to be ready to go.

You will have time to build to your working weight

For Time:
400m Run
15 Back Squats 225/155 INT-185/125 BEG-135/95
400m Run
12 Back Squats 225/155 INT-185/125 BEG-135/95
400m Run
9 Back Squats 225/155 INT-185/125 BEG-135/95

–Coaches Notes–
Taking into consideration how your legs feel pick a weight that DOES NOT feel like you’re trying to max out every rep. Yes there should be a moderate amount of weight on your bar but nothing to push you to failure due to weight. The workout should take anywhere from 10 to 15 minutes so let that help decide your weight as well. Take your time getting into your squats from the run, you don’t have to rush to them or through them. Your rep count does go down through the WOD so keep consistent working sets the whole time.

Optional Accessory Work:
Option 1:
Sled Push
Try to rest 1:1 with keeping the weight lighter, NOT empty but lighter.

Option 2:
Strict Pull Ups
4 sets of MAX reps
If you’d like you can use a tempo instead for 4×10 reps
Explode Up- 5 Second Pause at top- 9 Second Down- 2 Second Hold at Bottom