Wednesday WOD – Squatius Cleanius

28 Oct
0

A) Mobility 

Bottom Squat 2 minutes

Double Lacrosse ball on T-Spine 2 minutes

B) Warm Up

10 Walkout Press Ups

50 Meter Bear Crawl

50 Meter Spiderman Walk

10 Squat Jumps

C) Strength

Five sets of

Front Squat x 3-4 reps @ 4111 (4 second lower)

superset

Weighted Negative Push Ups 8 reps

D) WOD 

Complete as many rounds and reps as possible in 8 minutes of

5 Cleans (90/55)

10 Burpees Over the Barbell

20 Double-Unders

then rest 1 Minute

Complete as many rounds and reps as possible in 8 minutes of

5 L-Sit Pull Ups

10 Deadlifts (90/55)

20 Double Unders

HIIT WOD

A) Warm Up 

10 Walkout Press Ups

50 Meter Bear Crawl

50 Meter Spiderman Walk

10 Squat Jumps

B) Strength

Five sets of

Front Squat 5 reps (4 second lower)

superset

Negative Push Ups 8 reps

C) WOD 

Complete as many rounds and reps as possible in 6 minutes of

5 Cleans (40/25)

10 Burpees Over the Barbell

40 Skips

then 30 seconds change over

Complete as many rounds and reps as possible in 6 minutes of

5 L-Sit Pull Ups

10 Deadlifts (60/40)

20 Skips

Share This Post
Categories:

Leave a Reply

Your email is never published nor shared. Required fields are marked *

You may use these HTML tags and attributes:
<a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <s> <strike> <strong>

*