Tuesday, May 2nd
Strength/Skill:
Front squats 3×6 @ 80%
SuperSet w/ 10 strict pullups
Met-Con:
“Gangbusters”
3 Rounds of:
1 min max reps
Goblet squats 53/35
Pushups
Overhead Lunge w/ plate 45/25
V-ups
cal row/bike
rest
Strict pullups help strengthen the scapula which will protect the shoulder. They are one of the best tests of functional strength available. Never seen them make anyone worse:) Mixing them in with the squats allows us to utilize our time effectively. The wod is meant to develop muscular stamina at a high heart rate. This will have huge carryover to other wods. Hold yourselfs accountable on the v-ups. Keep the back on the ground. This will help your core during lifts and protect your low back.