W WOD – MONDAY 30.09.19 – “DEVIL BARBELL”
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
Squat Therapy – Front Squat – Shoulder Press
3 Rounds of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
set weight on bar for both exercise. If you fail, you are out.
CONDITIONING
“DEVIL BARBELL”
EMOM 14′
Odd 10 Front Squats #43/30
Even 10 Shoulder Press #43/30
