Tuesday Group Strength and Conditioning

WOD 1 = Front squat

5 – 4 – 3 – 2 – 1 – 2 – 3 – 4 – 5

 

*perform a set every 3:00 for the 9 sets.

 

**the first set of 5 should allow for a gradual build up in load through the set of 1. After hitting the heavy single the remaining sets should decrease in load. The sets of 2-3-4-5 should be heavier than the initial 5-4-3-2 rep sets.

 

3 rounds not for time

– DB split squats 10 reps each side https://www.youtube.com/watch?v=3evOOHpMEI8

Wait 45 seconds between each leg. Adjust weight as needed

 

3 rounds not for time

-DB side bends 20 reps each side.  https://www.youtube.com/watch?v=dL9ZzqtQI5c

Wait 45 seconds between each side. Adjust weight as needed

 

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