Friday April 19, 2019

Friday y’all!
Skill: Pistol/single leg squats(glutes/quads)*

3-5 sets of 10-15 reps per side

This movement can be difficult for many people due to lack of practice, strength, or mobility. To get better we will practice single leg squats to a high and/or low box with a SLOWWW(3 sec) lower, band assisted, and counter balancing with weight in arms. If you do these right you’ll feel them right in the glutes tomorrow and the next day.

Workout: Teams of 3
21 minute clock
12 touch n go cleans 115/75
9 box jump overs 24/20
6 ring rows
(1 athlete completes a full round while the other 2 rest. Continue in this manner until each person has completed 3 rounds)
Then
1000 m run(all 3 athletes)
100 thrusters 115/75*

*at least one athlete must be doing synchro squats with athlete working on thrusters.

Thursday, April 18th, 2019 at 10:46 pm / WODS