Train and Gain


Allie getting after some heavy front squats! Photo- Oscar Bravo




 


Training Wednesday - Thursday



warm up: 7 min flow


4/side plank T rotations

6/side single leg glute march

8 double crunch

20-30sec kneeling quad stretch (sitting on ankles)



WOD:


Use this as a chance to push some heavier weights on the front squat and to practice HSPU for next week's Leaderboard wod Diane!



Every 1 min for 30 mins, alternating between:

5 Front Squats

7 Handstand Push-ups

Walking Lunge, 50 ft

14 Alternating Single Leg V-ups

Rest 1 min


Focus on quality movement for each station - clean crisp reps!


Comp team group if you did front squats yesterday, do some light-ish deadlifts for this wod


HSPU can be strict, kipping, deficit, scaled ROM, wall walks or modified wall walks


ttb or ghd situps fine to sub for v ups, can hold db for lunges