Warm Up:1 Minute Plank -self count
5-10-5 Drill - courtesy of Accel Sports - done for 5 reps
10 Tuck Jumps
10 Frog Hops
200m Backward run
(2 rds)
Skill:
Seated Med Ball Touches - feet "off" floor
3x 20 touches
WOD:
- Squat - either low or high bar back squat - pick one and stay with it: 5-5-5-3-3-3
- Bench - 3-3-3-3-3
- Start slow on both and gradually worth your way up!
1 comment:
Such an important WOD! Ladies...thank you so much for pushing hard. This IS how you define who you are physically. To define a few:
-Balance - through shoulders in Bench and with load on back increases your ability to control your body.
-Strength - obviously
-Flexibility - with load pushing you down...one's low back (vertebrae) MUST remain extended and the hamstrings MUST lengthen. Under this good stress the soft tissue can get longer by definition.
Please check out the following chart for repetition MAX info:
http://www.criticalbench.com/weight-training-chart.htm
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