Jan 21, 2018

Monday 2018.1.22

Warmup

Run/Jog 400m
Inchworm “out”
Spiderman “back”
PVC pass throughs
Then 
2 rounds not for time
10 PVC OHS
10 Supermans
Then
Accumulate 2 mins in goblet squat
Then, as a group:
5 mins mobilization work to improve front rack position(s)

WOD

Front Squat
3-3-3-3-3-3
That’s six sets of three.  The heaviest sets should be around the 4th and 5th ones.  Form dictates load. Spend ample time mobilizing your wrists and shoulders.

Follow with 5 sets of three ring dips.

Post squat loads to Comments.

3 comments:

monroe said...

125, 135, 145, 155, 165, 135
6 x 3 ring dips, each followed by 3 strict pull ups.
Then I did 30 wall balls with a 14 lb ball, for fun!

Jimmy Chen said...

95, 115, 135, 185, 185
The last few reps were brutal!

melissa lake said...

65,65,65,75,75,75
Dips on the workout bench, did tons (lost count)