Today is Squat Tuesday
WUWOD
With a PVC Pipe over head squat position
3 Rounds of
10 Dislocates
5 Normal OH Squats
5 Sumo OH Squats
5 Narrow Feet OH Squats
5 OH Surfer Squats right leg forward
5 OH Surfer Squats left leg forward
WOD 1
In 20 Mins Complete:
6×4 Front Squats
*Use the heaviest weight possible on each set.
WOD 2
5 Rounds for Time of:
12 Fronts Squats @ 42.5/30 C=50/35
24 Box Jumps @ 24/20
12 OH Squats @ 42.5/30 C=50/35
*15 Min Cap
*Scale to unbroken squat weight, Box jump height
Additional Work
REST
Barbell
TEST WEEK
In 18 Mins
Find a heavy single Hang Snatch
In 18 Mins
Find a heavy Clean and Jerk
In 12 Mins
Find a heavy Back Squat triple
Then drop 10% and hit 5 reps
Then drop 10% more and hit max reps
Make sure you record all numbers.
Movement
Warm Up Game
Crab Football
Stretches
Technique
Handstand
Handstand positioning
Wall Walk
Box Handstand
Dish
Conditioning
EMOM x7
30s Bar Hang
30s Wall HS Hold