WARM UP – MOBILITY
4-5 mins Dynamic running laps / lower body hip/hamstring/squat stretches
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With a moderate KB:
2 rounds:
12-15 KB sumo deadlifts / KB Russian swings
10-12 Goblet lunges / Goblet squats
12-15 Glute bridges / 6-8/side SL Glute bridges
12-16 Alt. Dead bugs / Alt. Bird dogs
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Review front and back squats and review WOD A
WOD A
4-5 mins to warm-up to starting weight, then:
Every 4:30 x 4 sets:
7 front squat + 13 back squats @ 60-65 of your 1RM front squat
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The goal is to complete as many working sets in the desired rep range. If you need to build up a bit, that is fine, but don’t start very light and attempt to max out or go over 65% of your 1RM. Instead complete 3-4 sets at or near the same working weight.
7/13 FRONT SQUAT/BACK SQUAT
Complete 7 Front Squats, re-rack the bar and then complete 13 Back Squats after 2-3 breaths
WOD B
H. E. DOUBLE KETTLEBELLS
Complete AMRAP in 10 mins:
Ladder: 2-4-6-8-10… etc of:
Double KB Sumo deadlift
Double KB front rack lunge (step forwards or backwards)
KB facing burpee (2 foot jump for “Rx”)
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Rx: 2 x 24/16
Score is last completed round # + extra reps
ACCESSORY
3 sets:
12-15 KB oblique side bends + 100ft single arm farmers carry (then repeat on other side)
12-15/side Half kneeling banded trunk rotations
– rest ~90s between rounds
