DATE – Tuesday April 1st

 

Warm-up: Dynamic lengths +

10 x single leg lowers/side

10 x glute bridge

10 x clamshells/side

10 x down dog + dive bomber push-up

10 x thoracic rotations/activations /side

 

Mobility: Lacrosse ball glutes + Lunge/hip opener sequence

 

WOD A) Testing: In 25 min establish a new 1RM Front Squat

 

– Build slowly over the first 10-12 min (10, 7, 5, 3, 2 @ 50-85%)

– Then attempt 4-5 heavy singles in the 90-105% (or higher based on feel) resting 2-3 min between attempts as needed.

– Use spotters on heavy single attempts as needed.

 

WOD B) In teams of 3, complete AMRAP Wallballs in 12 min

 

– Partner 1 – AMRAP Wallballs

– Partner 2 – 10 x Sandbag box step-up and over (Heavy/Light + 20” for all)

– Partner 3 – rest

 

Rotate stations in order when the 10 sandbag step-ups are complete. Count total # of wallballs completed by your team.  Alternate leg used for the step-ups, no jumping up or down permitted. Sandbag may be shouldered or back rack. Vertically challenged athletes may use a 12-16” box as needed.