13th January 2020

WOD WOD, January 14, 2020

Booty Cycle W1

Warm-up
20sec each side glute activation
banded walk 10 step each forward/backward
5 banded squat with squat tempo

20sec each side glute activation
banded walk 10 step sidewalks
10 banded psoas march

20sec each side glute activation
banded walk 10 step each forward/backward (around feet)
20 banded psoas march

Back Squat (Weight)
E3M

5×5 @ 40%

*3sec tempo each rep
*Strict %, Strict tempo

*after each set perform 30sec tuck hold

Metcon (Distance)
ENGINE OPTION

15 Minute row for metres
*Every 1000m, perform a 100m SA KB suitcase walk ( 50/50)

Goal: Pace should not change from start to finish on this piece

Functional Body Building
EMOM 8
Min 1: 5-8 Strict C2B/PU/banded PU
Min 2: 8-12 Push ups
EMOM 8
Min 1: 5-8 Seated bench DB strict press (2 DB’s)
Min 2: 8-12 Ring rows
EMOM 8
Min 1: 20 Banded tricep pushdowns
Min 2: 5/5 Heavy DB/KB rows

*Every movement/rep range should be repeatable / sub-maximal
*We will be progressing this over coming weeks

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