WARM UP – MOBILITY
10-12 min: Dynamic warm-up, squat mobility, glute/core activations
WOD A
2 PAUSE BACK SQUATS + 2 BACK SQUATS
Pause for 3s at the bottom of the first 2 reps.
Every 3 min x 5 sets:
Sets 1-2: 3 pause back squats + 3 back squats
Sets 3-5: 2 pause back squats + 2 back squats
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Start at ~60% on the BS and build by feel to a moderately heavy set but keep mechanics perfect.
Use the same or similar loads to last weeks 5&3 pause back squats.
WOD B
In remaining class time complete 3 sets of each, for quality/as heavy as possible: (alternate B1/B2)
B1) 10 Double KB Deadlifts
50ft Farmer carry walk
10 Double KB Deadlifts
50ft Farmers carry walk
15-20 UB wallballs
– rest ~60-90s –
B2) 5 Double DB hang squat cleans
25ft walking lunge (DB’s in front rack)
5 Double DB hang squat cleans
25ft walking lunge
15-20 UB KB swings
– rest ~60-90s –
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The (DL + farmers carry) and (Hang Clean + Lunge) sequences should be heavy, but must be unbroken
ACCESSORY
Complete 3 rounds for quality:
6-8/leg Bulgarian split squats @3,1,1,1
6-8/leg Single leg Romanian deadlifts
12-15 Ring knee tucks (slow and controlled)
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Split squats and SLRDL:, hold 2 x DB or KB by your side
Ring Knee Tucks: place rings as low as possible. Hold a hollow plank with your feet in the rings, tuck knees to chest, then extend back to the hollow plank.
