A) STRENGTH
Box Squat – Wide Stance/Parallel Box (13-15): Build to a heavy set of 5 in 7 sets. Rest 2:00
– Sit Back on the box slightly – no touch n go
– Lumbar tight – vertical shin if possible
– Control Eccentric/Explode through concentric range of motion
– You’ll see this next week for a 3RM
– Shoot for 80% of Box Squat 1RM if known
– If you have chains or bands, use them.
B) CONDITIONING
Karen
For time:
150 Wall balls (20, 14) (10′, 9′)
Rx+:(UB for as long as possible)
L2: (14, 10)
L1: (10, 8) (100 Wallballs)
11:00 Cap
*Run two heats and athletes will judge each other like an Open WOD.
“Rx+ Extra Training Post “”Karen”””
800 Meter Sledpull Powerwalk @light
C) EXTRA CREDIT
Prone Banded Hamstring Curls x 100 total reps. Rest as needed.
Then,
Oscillatory foam roll lateral Hips x 60s each side.
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