back squat

5x3@70%

70 min
Warm up for 10 min

1.Back squat - 5 x 5

2.Bulgarian split squat w/barbell - 3 x 8/s.
40 40 40 kg

3.Hip thrust - 3 x 12
60 kg

4.A) Hamstring machine 3 x 10
30 30 35 kg
4.B) Abductor machine 3 x 15
40 45 45 kg

5.EMOM7: abs

liivillä.

5 rounds for total reps of:
* 30sec DU
* 30sec rest
* 30sec burpees
* 30sec rest

Test: Your old Fran time
MWod: Spend 6-8 minutes messing around with both of the movements after getting warmed up. Remember to really prime that metabolic pump. Don’t be that guy that gets knocked down by the first wave of lactic acid.
Re-test: Fran Time, and Quality of your movement.
http://www.mobilitywod.com/2010/09/episode-19-making-the-fran-metcon-hips-and-thoracic-prep/

Test: How awesome does your scap feel in the pushup? How about the bench press? How easy is it to breath? Turn your neck?
Mob: 5 min each arm. Your choice how you want to break them all up.
Retest: Did you increase your shoulder girdle gruntle? (Happy noises made by a baby, circa 1808)
http://www.mobilitywod.com/2010/09/episode-18-free-your-scap-free-your-mind/

5 rounds for quality:
1 ropeclimb
10 wallball
15 GHD sit-up

5 x 5

Sändräppi:
25 kottikärryllistä hiekkaa 100 metrin päähän paikasta A paikkaan B. Joka kärryn jälkeen 3 pull ups (strict), yht 75
kahvitauko
25 kottikärryllistä samalla kaavalla, kärryn jälkeen 10 push ups (kapea ote), yht 250.

10min or less:
Build to a heavy set of 8.