Wednesday, November 13
WOD
Warm-up:
10 Bootstrapper
12 Single-leg Glute bridge
10 Cossack squat
15 Superman
20 Fire hydrant + scorpion
10 Leg swing
2 Rounds of:
6 Weighted lateral step-over
10 Pistol or Narrow stance 1 1/4 squat
WOD:
A) Back Squat
2-2-2-2-2
*15 minutes. Build heavier than last week.
B)10 minute AMREP:
2-4-6-8-10…Weighted lateral step-over 35/25#, 20/18″
5 Ring hamstring curl (Scale to 4 or 6 single leg curl)
*Continue to add 2 lateral step-overs each set, followed by 5 hamstring curl.
Mobility: (To be performed after class or at home)
1:00 Frog
1:00 Saddle
1:00 Straddle
