DATE – Tuesday November 25th
Warm-up/mobility: Quick dynamic lengths warm-up then with a light/moderate KB:
2 rounds of:
10 x Single leg RDL (5/side)
10 x Cossack Squats (5/side alternating)
10 x Windmills
30s front squat hold + 10 Goblet squats
WOD A) Complete one set every 2 min x 8 (21 min – 5 min to w/u + 16 min working sets)
A1) Box Squat x 3 (65-70% of 1RM – @ 3,1,X,2)(attempt ~5-7% heavier than November 7th)
– Rest 10s –
A2) Seated high box jump x 5 (think ~75% of “max” jump, a height that forces an explosive jump, but ideally no misses. Use the same height box/bench for the squats and the jumps (at, or just above parallel)
WOD B) 4 rounds for time:
12 x Double KB Russian swing
12 x Double KB front squat
12 x Kettle bell plank renegade rows (no push-up 6/side alternating)
2 laps of the rig farmers walk (~180m total)
Rx+: 24/16kg
Rx: 16/12kg
(Scale as needed)
