WARM UP / MOBILITY
Dynamic warm-up (include some squat prep – frog jumps, duck walk, lunge steps etc.
Roll out: Calves, Quads, & Upper back (+ thoracic openers over the roller)
2 sets of: 10 plate squats (10/15lb) w/ 2s pause / alternate w/ 30s dowel front rack/ext. rotation stretch
Roll out: Calves, Quads, & Upper back (+ thoracic openers over the roller)
2 sets of: 10 plate squats (10/15lb) w/ 2s pause / alternate w/ 30s dowel front rack/ext. rotation stretch
WOD A
1 PAUSE FRONT SQUAT + 2 FRONT SQUATS
3 secs pause
Every 90s x 10 sets
Start at ~60% of 1RM and build slowly to a heavy/max set
(20 min – 5 min to warm-up + 15 min sets)
Start at ~60% of 1RM and build slowly to a heavy/max set
(20 min – 5 min to warm-up + 15 min sets)
WOD B
30S SPRINT / 90S REST X 8
Sprint Row for 30s, Rest 90s x 8 sets
– Score is total number of meters rowed across all 8 sets
– use paper scraps to record (M) for each round
– Set up rowers for (30s on / 30s rest) and partner up
– Score is total number of meters rowed across all 8 sets
– use paper scraps to record (M) for each round
– Set up rowers for (30s on / 30s rest) and partner up
WOD C (Optional Accessory)
3 rounds NFT:
12-15 GHD Hip extensions (weighted if possible)
15-20 GHD Sit-ups
5 x “ATYT” Cycles on the Crossover symmetry – Light bands
12-15 GHD Hip extensions (weighted if possible)
15-20 GHD Sit-ups
5 x “ATYT” Cycles on the Crossover symmetry – Light bands
