WARM UP – MOBILITY
4-5 mins Dynamic running laps
Hip / Hamstring / Squat stretches
Core / Midline / Hip activations drills and front / back squat prep
WOD A
5 mins to warm-up to starting weight, then:
Every 3:30 min x 5 sets:
3 front squat + 6 back squats @ 82.5-87.5% of your 1RM front squat
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The goal is to complete as many working sets in the desired rep range as possible.
If you completed this last week at 80-85, then aim for a small 2.5-5% increase in weight.
Build as needed, but don’t start light and make big jumps in attempt to max out.
3/6 FRONT SQUAT/BACK SQUAT
FRONT SQUAT
WOD B
BELL TOWER
Complete AMRAP in 10 min:
10 SA front rack KB lunges (24/16kg)
10 SA front rack KB squats
10 Kettlebell swings
30 Double unders
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– You must perform 10 reps total for the lunges and squats, hold the KB for 5 reps per side each round.
Optional Conditioning
1000M SKI ERG FOR TIME
ACCESSORY
3 sets:
12-15 KB oblique side bends + 100ft single arm farmers carry (then repeat on other side)
12-15/side Half kneeling “high to low” banded wood choppers
– rest ~90s between rounds
