09 May 2016 – WOD

Welcome to De-load Week!

As you have all read, this week is a crucial part of our strength cycle. De-load week gives your muscles and joints time to rebuild and grow stronger, restores testosterone and cortisol levels, and gives your mind / CNS a chance to take things easy for a short period as we decrease the intensity and volume of your training. In your programming this week, you'll see us slowing your movements with tempo, working on our holds, and taking the weight WAY down to re-focus on our technique. Make sure you stick to the weights that your coaches advise and avoid any additional training. Your body is going to need this week's rest to prepare itself for all the fun of next week!


A) Strength

EMOM for 12 minutes, alternate through:
Minute 1: 6 Back squat @ tempo 3011
Minute 2: 12 Alternating reverse lunges with 2 kettlebells on front rack
Minute 3: 30-45 second hollow hold
Minute 4: 6 Bat wings (Hold kettlebells in the top position for a 5 full seconds each rep)

B) Conditioning

2 rounds for time of:
400m run
30 Kettlebell swings (24/16 kg)
30 Wall balls (9/6 kg)