WOD NOTES:
The back squats are starting to get heavy. Make sure to take enough rest between sets.
The AMRAP will be a test of your ability to perform DU under fatigue. Proper breathing patterns will be essential to maintain a relaxed state during such a high skill test.
Fitness
Wall Squats
3 sets x 5 reps
Bulgarian split squats
4 sets x 8-10 each
Scapular pull ups in hollow
3 sets x 6-10 reps
10 minute AMRAP
1 Burpee + 20 SU
2 Burpee + 40 SU
3 Burpee + 60 SU
and so on….
Performance
Back Squat 5 x 1 @90%
10 minute AMRAP
1 Burpee + 10 DU
2 Burpee + 20 DU
3 Burpee + 30 DU
and so on….
Sport
C&J waves x 2
75% x 3, 80% x 2, 85% x 2, 90% x 1
HBBS 5 x 1 @90%
3 sets:
Hollow Rock x 10
Superman x 10
3 sets:
Tap swings (on rings) x 6 reps
EMOM x 5
*Weighted ring dips x 5-8 reps
holding a DB 30/20
*Start out with strict movement and use kipping only if needed
