WOD for 2.22.21
Warm-up
Metcon
2 Rounds
15 Single Leg Deadlifts Left (no weight)
15 Single Leg Deadlifts Right (no weight)
-then-
2 Rounds
0:30s Glute Bridge Hold
30 Alternating Cossack Squats
-then-
20 Kang Squats
15 Single Leg Deadlifts Left (no weight)
15 Single Leg Deadlifts Right (no weight)
-then-
2 Rounds
0:30s Glute Bridge Hold
30 Alternating Cossack Squats
-then-
20 Kang Squats
Strength
Metcon (Weight)
Tom Platz Back Squat Complex
Set 1: 20 Reps @ 40%
Set 2: 18 Reps @ 45%
Set 3: 16 Reps @ 50%
Set 4: 14 Reps…etc
Set 5: 12 Reps
Set 6: 10 Reps
Set 7: 8 Reps
Set 8: 8 Reps
Set 9: 8 Reps
Set 1: 20 Reps @ 40%
Set 2: 18 Reps @ 45%
Set 3: 16 Reps @ 50%
Set 4: 14 Reps…etc
Set 5: 12 Reps
Set 6: 10 Reps
Set 7: 8 Reps
Set 8: 8 Reps
Set 9: 8 Reps
Record heaviest set of 8
Accessory Work
Metcon
3 Rounds as fast as possible w/good form
8/side Back Rack Barbell Lunges
15/side Goblet Box Step-Up
–10 minute cap—
8/side Back Rack Barbell Lunges
15/side Goblet Box Step-Up
–10 minute cap—
L1 = 135/95. 53/35#
L2 = 95/65, 44/26#
L3 = 75/55, 35/20#
Core Work
Metcon
100 DB Pike Overs
*3 Minute Time Cap
*3 Minute Time Cap
