Tuesday, April 27
WOD
Warm-up:
10 Bootstrapper
8 Spiderman lunge
10 Hollow rock
10 Cossack squat
10 Single leg glute bridge
8 Superman w/ 2 sec hold
10 Reverse lunge
10 Jump squat
8 Burpee
WOD:
A) Back Squat
Set 1: 5 minutes to warm up to a heavy set of 8-10 reps
Goal is to increase from last week by 5-7%
Practice dumping weight on warm-up sets!
Set 2: 3 minutes
3-5 reps
Add 15% from set 1.
Sets 3-6: Every 3 minutes for 12 minutes
4-6 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 bulgarian split squat (6-8 each side)
20 DB single-leg glute bridge
16 Russian twist holding a single DB
Mobility:
1:00 Standing straddle
1:00 Forward fold
:30 Child’s pose
1:00 Saddle
