WARM UP – MOBILITY
Dynamic joint rotations and lower body and core warm-ups
Banded glute steps, banded front rack stretch
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Weight plate squat warm-up: 1 round:
Heels-elevated T-Spine Rotations x 3/side holding ankle
Heels-elevated T-Spine Rotations x 3/side upright torso
Heels-elevated Flex and Extend x 6-8 reps
Front Foot Elevated Split Split Squats x 6-8/side
Plate Elevated Cossack Squats x 6-8/side
Tempo Plate Squats x 6-8 reps @ 33X1
—
Review & warm-up front squat
WOD A
25 mins to build to a heavy single or new 1RM Front squat
—
Build by feel, or follow a rep scheme similar to this:
8-10 @ 45-50%
5-7 @ 55-60%
3-4 @ 65-70%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 90%
1 @ 95%
1 @ 100%
1 @ 100%+
FRONT SQUAT
WOD B
KAREN
For Time:
150 Wallballs (20lb 10ft / 14lb 9ft)
— OR —
100 WALLBALLS FOR TIME
For time:
100 Wallballs (20lb 10ft / 14lb 9ft)
ACCESSORY
2-3 rounds: rest as needed
12-15 GHD Hip extensions (weighted if possible) + ME Sorenson hold
20-30s/side Copenhagen planks hold (side plank w/ top foot hanging off bench top)
