Dynamic Effort Lower
Strength
Box Squats (6×3 @ 70% , narrow stance)
**narrow stance = oly receiving stance
Strength
Back Squat (1×8 @ 50% + micro band tensnion )
WOD
“The Flying Dutchman”
Burpee + Back Squat Ladder (135,95)
Rest 3 minutes
Burpee + Deadlift Ladder (225,135)
**For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able.
Rest 3 minutes
Burpee + Deadlift Ladder (225,135)
**For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able.
**Back Squats taken from rack
**Score reps of each round (2 scores)
**Score reps of each round (2 scores)
Special Strength
3 x Max Glute Ham Raises w/ hands behind head
Special Strength
3×10 Bulgarian Split Lunge, deficit
**Weighted with DBs
**Weighted with DBs
Special Strength
3×20 Banded Pull Throughs
**Heavy Band
**Heavy Band
Midline
3×12 AB Fall Outs
**Use rings
**Use rings
Finisher/Recovery
3×12 Reverse Hyper
**heavy
**heavy