Tagged as: SALLY UP SALLY DOWN BACK SQUAT

Team WOD 3.9.18 (MGW)

PRO/ROOKIES: Couples. Sally Up, Sally Down Back Squat RX 40 kg, REST 2 min Sally Up, Sally Down Push Ups. REST 2 min then Cash out 800 m Run and 80/60 Wall Ball Shots as a Team 20 min cap.

HEAVY DAY

4*10 Back Squat
3*20 Farmer Loaded Lunges (10L/10R)
3*20 One leg glute bridges feet on step (10L/10R)
4 sets 10,8,8,6 Shoulder Press
3 super Set 10 High Pull + 15-12 Narrow grip push ups from parallets



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WOD 6.2.18 (GW)

PRO/ROOKIES: 15 min EMOM 1st 15/12 Pull Ups, 2nd 12/10 Box Jump with step back, 3rd 20/15 V ups, 2 min Rest then Sally Up Sally Down Back Squat RX 50 kg

HEAVY DAY:

A. 4*8 Front Squat
B. 4*8 Shoulder Press
C. 3 Super set 16 Back loaded forward Lunges 10 Shoulder high pull
D. 3 super set 12 side shoulder raises , 12 barbell bicep curls.



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WOD 26.1.17 (W)

PRO/ROOKIES: 3*3 Hang Snatch 3*1 Snatch then ”Sally up Sally down” Back Squat RX 50 kg.

HEAVY DAY:
A. 3 Super Sets – 8 Dead Lift + 8 Bulgarian Split Squat
B. 3 Super Sets – 10 Strict Pull Ups (loaded if possible) + 10 Side shoulder raises
C. 3 three sets – 10 Swiss Ball Leg Curls + 12 Ring Rows (feet on a box) + 12 Seated KB Tricep extensions
D. 3 Super Sets – 30 Sec Side plank each side + 12 GHD Sit ups.



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