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09.03.2018

MAX OUT WEEK, DAY 1

WARM-UP

1) Toes to Bar Progression

- Toes to KB, 10 reps

- Scap Pull-ups, 10 reps

- Scap Circles, 10 reps each direction

- Kipping with 3s hold in Hollow Body/Arch Position, 5 reps each

- Kipping, 10 reps

- Kipping KTE’s, 5 reps

- Kipping Toes to Bar, 5 reps – 2X’s

2) Rope Climb’s - Seated, Legless, S Wrap & J Hook Practice, review scaling options, 3 reps of variation you plan to use in the WOD

3) Barbell Back Squat Warm-Up (5 reps each)

- Good Morning’s

- Good Morning Back Squat

- Tempo Back Squat (10s down/up)

- Pause Back Squat (5s in bottom)

4) Pelvic Reset + Frog/Couch Stretch

STRENGTH: Back Squat, 3RM of day (work up to a 3RM within 6-8 sets total; following %/reps listed below)

SET 1: 65%, 5 reps SET 2: 70%, 4 reps

SET 3: 75%, 3 reps SET 4: 80%, 3 reps

SET 5: 85%, 3 reps SET 6: 90%, 3 reps

SET 7: 90%+

HERO WOD “White

Perform 5 rounds of the following for time:

- 3 Rope Climb’s

- 10 Toes to Bar

- 21 Walking Lunges (45/35)

- 400m Run

**25-minute time cap

COOL DOWN

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