WOD: Monday, September 22, 2014

No Preview This Week. Every day is important, Monday-Saturday, so make it when you can.

(A) Soft Tissue Work

(B) GymNASTY Mobility

(C) GymNasty Holds and Skills; Holds 50s On, 10s Off

  • Hollow Body
  • Superman
  • Front Support (lean shoulders as far forward as possible)
  • 10x Wrist Push Ups
  • 8x Scorpion Kicks
  • 4x Front Support to Wall Climb and Back to Front Support

(D) Back Squats: Find a 5RM

(E) Determine a 1RM Goal for end of 2014

(F) Back Squat Back Off Sets

  • 2x5@ 90%


  • 5@ 85%, 80%, 80%, 75%

Each of these sets (85-75%) followed by

  • 10 Sumo Deadlifts for speed at 60-65% of 5RM Back Squat
  • 30 Russian Swings
  • 10 Lateral Burpee Jump Overs for speed

Tim. Back Squat. Photo by Rafael Vega