WOD – Monday 12/9

What an incredible night. Thank you to all that attended, but even more importantly, thank you to all who have been a part of the greatest community for the last 10 years.

3 rounds, all with band above knee
:30 on AB
10 steps left
10 air squats
10 steps right
10 glute bridges

The Port squat mobility session

CF Strength
Back squat wave – 5.3.1
First wave – 5@70, 3@75, 1@80%
Second Wave – 5@75, 3@80, 1@85%
Third wave – 5@80, 3@85, 1@90%
*add weight to each lift from last week
This week’s weights are expected to be slightly heavier than last weeks. That means simply adding 2% to each set will help you consistently plan out each wave. Remember, wave #1 should feel pretty reasonable, but it is going to get heavy by the end of the 2nd wave. Be ready for it.

12 min EMOM
Evens – 12/10 cals AB
Odds – 16t DB step-ups (50/35#)(40/25#)
Intended stimulus – interval train with periods of really high heart rate and periods of recovery. There are not often times you are supped to “burn it down” in a workout, but you might want to really push the bike to ensure a bit of rest before the step-ups. As with every EMOM we do as a Metcon piece you must find a place to rest each minute. If you work for the entirety of every minute, it becomes much more about survival, not about moving well and with intention. Double DB’s can be held however you want. Suitcase or front/back rack position.

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