Day 3
WOD 140709
warm-up – Coach’s Choice
back squats
primer set – 1×5 @ 50% of 3RM
primer set – 1×3 @ 75% of 3RM
primer set – 1×1 @ 100% of 3RM
strength sets – 3×1… build a 1RM
squat @ 0:00, 3:00, 6:00
-rest to 10:00-
5 rounds not for time of: (15:00 CAP to finish this workload)
5 strict pull-ups w/in your skill set
10 strict push-ups, no hand-release, no worming, force a 1 second hold at the top and the bottom, keep body in a straight line from shoulder to hip to knee to ankle
15 strict air squats, squat therapy style, facing the wall, arms up, DO NOT USE THE WALL FOR BALANCE OR ASSISTANCE
in remaining time of session…
3 rounds of:
hollow rock hold – 15 seconds on, 15 seconds off for 90 seconds
handstand hold – OR – free-standing headstand hold – OR – plank – accumulate 90 seconds total
15 ghd sit-ups or 25 abmat sit-ups
15 back/hip ext
