WOD

090623

By September 5, 2023 No Comments
Wednesday, September 6

WOD

Warm-up:
4 Deep squat complex
4 Spiderman lunge w/ reach
16 Mountain climber
10 PVC squat passthrough
10 Halo
5 PVC OHS
10 T-spine opener
4 Up down dog
2 V-up complex

WOD:
A) Overhead Squat or Front Squat
Every :90 for 12 minutes
Set 1: 2 @ 50%
Set 2: 2 @ 60%
Set 3: 2 @ 70%
Set 4: 2 @ 80%
Set 5: 2 @ 85%
Set 6: 2 @ 90%
Set 7: 2 @ 95%
Set 8: 2 @ 95%

B) 10 minute max unbroken V-up Complex
10 Air squats for every break!
Record total V-up complex and air squats accumulated.
V-up Complex= Tuck + extend R leg + extend L leg+ V-up

Mobility:
1:00 Foam roll T-spine
1:30 Foam roll quad and IT band

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