Daily WOD for Friday 2-2-2018

WOD

Feb 1, 2018

 

Metcon: 16 intervals for 8 mins total. If you can’t DU, practice during the WOD

Warm Up:
:30 each: Jumping Jacks – Side Lunges – Spidermans – Air Squats – Samson – Gorilla Squats – Push Up to Down Dog – Iron Crosses

Then 5 of each w/ a BB:
Good Mornings – Bk Sq – Elbow Rotations – Strict Press – RDL – Fr. Sq

Then 1:00 X Band Steps

Mobility:
1:00 Couch Stretch, ea side – 1:00 Deep Squat Hold

Skill: 
Back Squat – hand positioning / spotting /explode
DUs – Hand Placement

Strength:
1) Back Squat, 5×3

WOD – 8 Rds:

  • :20 Back Squat (45/35)
  • :10 Rest
  • :20 DUs/Attempts
  • :10 Rest

Coach’s Link

 

“You don’t find willpower, you create it.”