17.9.18

WOD
Last Legs (AMRAP – Reps)
Teams of 3

0:00 – 5:00 – Max Front Squats
5:00 – 10:00 – Max Calorie Row
10:00 – 13:00 – Rest
13:00 – 18:00 – Max Back Squats
18:00 – 23:00 – Max Calorie Bike

Squat Loads Increase Every 30 Reps:

Front Squats
0-30 Reps 50/35
31-60 Reps 60/42.5
61-AMRAP 70 /50

Back Squats
0-30 Reps 70/50
31-60 85/60
61-AMRAP 100/70

ATH Aðeins ein stöng á lið, allir í liðinu nota sömu þyngdir.

Sc1: Byrjar í 40/25,
– þyngir næst í 50/35 osfrv. mv. RX þyngdir

Sc2: Byrjar í 30/15
– þyngir næst í sc1 og svo rx þyngdir

FIT

WOD WARM UP
# WOD BRIEF + GROUP WARMUP (0:00 – 12:00)

## :30 Seconds

Easy Row or Bike
Active Spidermans

Moderate Row or Bike
Active Samson

Faster Row or Bike
Slow Air Squats

## Barbell Warmup – 1 Round Tempo

5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Presses
5 Stiff-Legged Deadlifts
5 Front Squats

# MOBILITY (12:00 – 15:00)

## Front Rack Stretch – :30 Seconds
Laying on your chest, place our elbows out in front, arms bent at 90 degrees. The goal is to close the gap between the armpits and the floor, which will stretch the lats, shoulders, and triceps.

## Wrist Stretch – :30 Seconds
From hands and knees position, place palms on the ground with fingertips facing towards you. With elbows locked, actively rock back and forth through range of motion to feel the stretch in the wrist.

## Ankle Stretch – :30 Seconds Each Leg
Step one foot forward into a lunge. Keeping the heel on the ground, lean the bodyweight over the front leg, driving the knee forward over the toe. Actively move back and forth to stretch the calf muscles.

### Movement Prep

3 Pausing Front Squats
3 Front Squats
3 Pausing Back Squats
3 Back Squats
x2-3

*Build to workout weights*

## Rehearsal

1 Round

3 Front Squats Each
3 Calorie Row Each
3 Back Squats Each
3 Calorie Bike Each

*Squats performed at opening front squat weight.*

CategoryWOD