5:30am working through yesterday’s WOD!
Pizza delivery game
2 minute “dragon” pose (lunge with elbows on floor) each side
2 minute pigeon pose each side
15 weighted hip extensions
12 hollow rocks
10m monster walk
How to I find my weight?
We should be familiar with what weight we squat for 5 reps, so for 10 reps we will drop this number down slightly (for the first set of 10). When you work back down the pyramid rep scheme, it is an opportunity to go heavier than you did on the way up. The challenge: do for 10 what you normally do for 5 x 5.
I’ve never done 5 x 5 back squat…
Great – that’s what you need to do today instead!!
5 rounds for time:
9 hang power clean 65/45kg
11 box jumps
15 GHD sit up
5 min AMRAP:
10 m inchworm with push-up
10 m bear crawl with straight legs