WOD for Friday 11-11-2016

WOD

Nov 10, 2016

Speed training is the intent. There should be no grinding of reps. Again, make sure bar speed is maintain. Shins should be vertical.

Metcon is a benchmark, so push it.

Warm-up

3 Rounds:

  • Row 150 meters
  • 10 Wide Stance Goblet Squats
  • 10 Russian Swings
  • 10 Wall Squats
  • 10 Tuck Jumps

Mobility

  • 10 Lateral Squats to open up adductors for squats
  • Box Squat review

Strength

  • 3-4 Wide Stance Box Squats for warm-up
  • Wide Stance Box Squats: 5×5 @ 50-60%

METCON for Time

  • Row 2k
  • 12 minute cap

Accessory Work

  • 50-100 Banded Leg Curls (each leg)
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Here’s the proper technique for a Box Squat.

Compliments of Jason Brown

“Time for some GAINZ!” – Margaret Thatcher