WARM UP – MOBILITY
Leg swings, hip rotations, windshield wipers, 90/90s, hip opener stretches
Dead bugs, Bird dogs, Glute bridges etc.
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Air squat: 5 normal, 5 wide stance, 5 sumo
Empty barbell back squat (no box): 5 normal, 5 wide stance, 5 Sumo
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Tech/Demo: Box back squats, then set-up/warm-up for WOD A
WOD A
Every 3 min x 5 sets: (15 mins)
8 x Box back squats @3,1,X,1
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Build as needed to challenge, but keep a focus on tempo, tension, and speed on the way up.
Use a wide stance squat, sit back and control the descent to the box, de-load for 1s and then drive up fast.
Use a bench or 12″ box+mats that puts your hips close to parallel.
BOX BACK SQUAT X 8
WOD B
LEGGO MY EGGO
Every 3 min x 5 sets for heaviest load:
4 Hang squat cleans
8 Alternating front rack lunges (step forwards or backwards)
16 Unbroken Wallballs (20/14lb – 10ft)
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Start first set light-moderate (~40-50% of clean) and build as needed.
Hang cleans + lunges must remain unbroken each set.
Record heaviest weight completed (“Rx” if you remain unbroken on the Rx wallballs)
ACCESSORY
2-3 rounds: rest as needed
6-8/leg x 1+1/4 Bulgarian split squats (light KB or DB in goblet hold)
20-30/side Copenhagen plank
25-30 Banded good mornings
