WOD-3/18/19

March 18, 2019

Warm-up


• Tabata I, T, Y, M
3 rounds:


• 7 Star Stretches 


• 7 Mountain Climbers


• 7 Squats
3 rounds: 20 seconds 


• Couch Stretch 


• Figure 4
Strength
Week 7 of 12 – Hatch Squat
Back Squat
• 5 reps at 70% of 1RM
• 5 reps at 80% of 1RM
• 2 reps at 85% of 1RM
• 3 reps at 90% of 1RM
• 1 rep at 100% of 1RM
Front Squat
• 5 reps at 65% of 1RM
• 4 reps at 75% of 1RM
• 4 reps at 80% of 1RM
• 4 reps at 85% of 1RM
Core
  

2 rounds:


• 10 Sit-Ups 


• 10 Romanian deadlift 45/20
Conditioning
4 round for time:


• 10 DB Thrusters *


• 10 Alternating single straight leg deadlift *

• 10 Alternating Bulgarian split squat *
* indicates 45/20 Dumb 

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