WOD

Mon, Jan 20

Lundi 20 janvier


Time
Warmup:
8 Minutes For Quality:
10 Wall Squats
45s. row or bike
15 russian twists
10 backsquats with empty barbell
10 reverse fly

WOD:
1) Primer:

3 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
8 Pausing Frog Bridges

2) Back Squat Waves
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%

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514-754-4490
568 Village,
Morin-Heights, Qc
J0R 1H0
Dominique: 514-754-4490 (view larger map)