Saturday December 5, 2020

BUILT WOD - Example 3 Blocks

1. Strength 1

E4MOM x 2 Rounds

Back Squat - Max Reps @ 65% - 75% of 1RM

2. Strength 2

E2MOM x 6 Rounds

Alternating

a) 8 Floor Press - as heavy as possible

b) Max Sumo-Deadlift High-pull with same weight as press

3. Boulder Shoulders Accessory

3 Rounds

12 Front Raise

12 Lateral Raise

12 Bent-over Reverse Flys

30s - 1min Reverse Plank Hold

HOME CONDITIONING

Buy In: Max effort Handstand or Plank hold

then,

30 - 20 - 10

Skater Lunges

Russian Twists

Push ups OR Elevated Hands Push Ups

then,

Cash out: Max effort Wall Sit