MONDAY, NOVEMBER 19TH 2018

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Ryan Barlow | November 18, 2018 | no comments |

Reminder: Thanksgiving and Black Friday classes are at 6:30AM, 7:30AM, and 10:30AM only.

A) STRENGTH/POWER (FOR WEIGHT)

Superset Part A)
Split Squat (4 x 8)

Squatting with one leg elevated behind you.
Bar on your back. Out of the rack. 8 on each leg… Your rear foot should be stable on a bench or box behind you. Be sure to keep your shins vertical with your knee tracking over your toes. Many people make the mistake of being too close. Open up your stance so that you feel this in your glutes and hamstrings.

Go immediately into the single leg deadlifts and then REST 2min. After each set. Try to get at-least 4 sets in, in a 20min. Window.

B) STRENGTH/POWER (FOR WEIGHT)

Superset Part B)
Single Leg Deadlift (4 x 8)

8 each leg. Same concept, except you’re pulling off of the floor and using much lighter weight. A little goes a LONG way here. This Superset is going to make you very sore, just FYI.

C) METCON (FOR REPS)

12min. AMRAP:

400M Run (25/20 Cal Bike/Row if necessary)
30 Wall Balls 20/14
40 OH Walking Lunges with a 45/25 Plate
50 Double unders

S1/MRx: OHL (25/15); Sub Plate Hops for Double-Unders (if necessary)
S2/MS: WB (14/10); OHL (15/10); Sub Plate Hops for Double-Unders

*How far can you get?

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