Tuesday, April 20
WOD
Warm-up:
10 Bootstrapper
8 Perfect stretch
10 Hollow rock
8 Cossack squat w/ 2 sec hold
10 Glute bridge
8 Superman w/ 2 sec hold
10 Curtsy lunge
8 Burpee + air squat
WOD:
A) Back Squat
Set 1- 0-5 minutes
Warm up to a heavy set of 10-12 reps
Goal is to increase from last week by 3-5%
Practice dumping weight on warm-up sets!
Set 2: 5-8 minutes 4-6 reps
Add 15% from set 1.
Sets 3-5: Every 3 minutes for 9 minutes
6-8 reps @ 90% of Set 1
In case you didn’t get our newsletter, the 5 week back squat cycle will be indoors. We will still maintain socially distancing, but there will be no outdoor classes on Tuesdays until May 18.
Home WOD:
Every 4 minutes for 20 minutes
12-16 DB Cossack squat
20 DB single-leg glute bridge
20 Alternating leg & arm raise in plank
Mobility:
1:30 Figure 4 against wall or pigeon
1:00 Frog
