13 Apr 2016 – WOD

The Birthday BroSesh Crew!

WORKOUT OF THE DAY

A) Lower Body Max Effort: Front squat

Every 90 seconds for 8 rounds (12 minutes), perform 3 reps:

Set 1: 65% of 1RM
Set 2: 70%
Set 3: 75%
Set 4: 80%
Sets 5-8 : 80%+

B) Assistance Work

Alternating EMOM x 8:
Minute 1: 6/6 Lateral lunge step-up - Load as needed with kettlebells
Minute 2: 10 Romanian deadlift @ tempo 31X1

C) Conditioning / Accessory

3 rounds, 1 minute per movement for max reps:
Back rack reverse lunges (60/40 kg)
Toes to bar
Kettlebell swing (32/24 kg)
Rest