WOD

050421

Tuesday, May 4

WOD

Open Gym 12:30-1:15 every Tuesday, Wednesday and Friday starting tomorrow May 4!

Warm-up:
10 Leg swing
8 Bootstrapper
6 Spiderman lunge
4 Deep Squat Complex
10 Hollow rock
8 Cossack squat
6 Superman w/ 2 sec hold
10 Reverse lunge
8 Jump squat
6 Burpee

WOD:
A) Back Squat
Set 1: 6-8 reps
Goal is to increase from last week.
* 5 minutes.

Set 2: 3 reps
Add 15% from set 1.
*4 minutes.

Sets 3-6: 4 reps @ 90% of Set 1
*12 minutes

Home WOD:
Every 4 minutes for 20 minutes
16-20 DB Reverse lunge
10 Romanian Deadlift holding a single DB w/ both hands
16 Russian twist holding a single DB

Mobility:
1:00 Forward fold
1:00 Straddle
1:00 Saddle

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