WARM UP – MOBILITY
Dynamic joint warm-up + pre squat stretch
Blue band glute + core activations
Tech: Box squat + practice 12-15 reps with an empty barbell
WOD A
Every 3.5 min x 4 sets:
Box back squat @3,1,X,2 tempo
10-8-6-6 reps (Go by feel with the loading, but a suggested starting weight would be ~55-60% of 1RM, finishing a little heavier than 2 weeks ago)
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Squat with wider than usual stance and sit back to a bench or box that is at or just above parallel.
Keep tempo, mechanics and speed on the drive up a priority, no slow grinding reps.
WOD B
KETTLEBELL SANDWICH
Complete 4 rounds for total row cals combined: (18 mins)
In 3 min complete:
15/12 Cal row
10 Double KB sumo deadlifts
10 Double KB cleans
10 Double KB front rack lunges (step either way)
Max Cal row in remaining time (score)
– rest 2 min between rounds –
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Rx: 2 x 24/16kg, scale so that KB complex is challenging but unbroken, or scale to DB’s as needed
604 at home: sub row with a ~200m sprint on either end of the KB complex, sub to 2 dumbbells or an odd object
