Happy Tuesday! Leg WOD!
Legs!
AM/Base:
100 push-ups
30 dips
5 x 7.5# wrist rollers–both directions
Main Workout:
15 min light jog or stationary bike
Stretch
2:00 wall sit
2 x 10 deadlifts (30% 1RM)
3 x 10 squat jumps (jumpies)
3 x 25 body weight squats
3 x 10 box jumps 24″
3 x 25 swiss ball hamstring curl
3 x 10 burpees
3 x 25 calf raises on a step
2 x 10 deadlifts (30% 1RM)
Wall sit to exhaustion
In the past I’ve given you 2 ways to do this routine. I’m not giving you the option–do the more advanced approach. Super set by alternating between an explosive and slow exercise. Still leaving the deadlifts at the beginning and the end. Example:
2:00 wall sit
2 x 10 deadlifts
1 x 10 squat jumps
1 x 25 bw squats
1 x 10 squat jumps
1 x 25 bw squats
1 x 10 squat jumps
1 x 25 bw squats
1 x 10 box jumps
1 x 25 sb hamstring curls
and so on…
Post the time of your final wall sit.
Coach Charlie
