WOD: 9/9/19

Skill/Stability/Strength
1) Back Squat Wave Loading w. chains: 5-3-1-5-3-1. Rest 2:00
– More on wave loading here
– Start at 50-60% of 1RM – second wave heavier than 1st wave. End at 90-95% of 1RM.
– if no access to chains use straight weight
– shoot for roughly 25-30% of your 1RM Back Squat in chain weight

2) RDLs with bands pulling forward: 4 x 8-10. Rest 90s.
– Rx+:(Glute Ham Raises: 4 x 8-10. Rest 90s)

Conditioning
AMRAP 6:
KB Thrusters (53, 35)
– L1: DBs Thrusters – light
*Done with TWO KBS
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)

Auxiliary
1a) Double Leg Banded Leg Curls: 2 x 30-50 ea.
1b) D-Ball Baby Carry: 2 x 100 meters
1c) Glute Hip Thrusts: 2 x 12

1 thought on “WOD: 9/9/19

  1. CARLOS. 45. 40 DB
    DAVID
    ANTHONY MOD
    IVAN 60 / 25 DB
    ETHAN 70. 30 DB
    STEVE 46. 335
    MICHELLE. 62. 15
    MARLEN 🙂

    JEREMY F 25 RX
    MATT V. 65. 35DB
    JULIE 50 RX
    BEA 50MOD
    ROBERT 36 RX
    ALICIA. 47. 15DB
    SAIRA. 37 20DB
    ART DJ. 55. 35KB
    ART 🙂
    ANDREW 35 RX
    APRIL. 63 RX

    TROST 48 RX
    JEN DJ. 42 26KB
    EMILY. 40 18KB
    ERIC. 29 40DB
    ROSA 40 10DB
    AMANDA. 64 15KB
    MEREDITH 61 20DB
    BERNICE 60 20DB
    SEAN. 52 FS 35KB
    MERCI. 53. 20DB
    CAM 47 RX
    RICH 35. 35KB
    JOSE. 22. 20DB
    BRITTNIE 55. 26KB

    ANDREW 49 25
    VICTORIA 54 18
    RON 50 35
    SUE 67. 15
    PATRICK. 55. 35
    JMONI. 65. 18
    JIM. 49. 35

    MISSY. 51. 26
    AMY. 74. 18
    LINDSAY. 66. 26
    DAVIN. 29. 35
    IAN. 64. 35
    SHAWN. 34. 44
    GUS. 43 RX
    HARLEY. 43 RX

    YESSENIA
    RITU. 53/18
    BECKA 53/18
    AMANDA 64/26
    JESSICA. 60/26
    KASEY 55/25
    MARC 49/35DB
    ABRAHAM. 30/35
    DANIEL. 80/35
    DAVID 30/45
    MAT O. 57/35
    JOEY. 57/35

    JULIAN. 31 RX
    CARLOS. 46/35
    SHANNON. 48/15DB
    ALE. 45/26
    GABBY 🙂
    BELINDA. 40/26
    ASHLEY. 53/10DB
    MARIA. 50/18
    STACEY 40 18
    JANET 19/20 DB
    RAJU. 46 20/DB
    PATTY 75. 18
    YER. 70/18
    GABI. 45/26
    ANDRES. 80/35
    FRITO. 49/44
    SAM. 38 RX

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