29

Oct 2015

WOD 2015-10-29

“A:
2 sets of:
Banded Hip Distraction x 30 seconds per side
Hip Circles x 10 reps per leg
Band Pass Thrus x 10 reps (just like a PVC Pass Thru but with a band)
+
2 sets of:
Sotts Press x 3 reps
Rest as needed

B:
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2 minutes
+
Every two minutes, for 12 minutes (6 sets):
Back Squat x 6 reps @ 75%

C:
Every minute, on the minute, for 9 minutes:
Minute 1 – 15 Heavy Russian Kettlebell Swings
Minute 2 – 12 Toes to Bar
Minute 3 – 12 Burpee Box Jump-Overs