WARM UP – MOBILITY
Dynamic lower body warm-up and banded glute activations/squats
Pre-squat hip opener + core warm-ups
WOD A
BACK SQUAT
5 mins to warm up, then every 3:30 x 5 sets: (22:30 total)
Set 1: 8 @ 65%
Set 2: 6 @ 75%
Set 3: 5 @ 85%
Set 4: 3 @ 90%
Set 5: 1 @ 95%
WOD B
HUMBLE PIE
Every 90s x 10 rounds:
3 Hang squat cleans
4 Front rack lunge steps (2/leg alternating – step forward or back)
6 Burpees over the bar
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“Rx”: Must start at 135/95 – choose to increase by either 5-10lbs per round building as needed. Your score is the weight used on round 10 (you can not decrease, or make jumps over 10lbs – Maximum score would be 225/185)
Int: Start at a light-moderate weight and increase as needed to a challenging weight
Beg: Choose a light-moderate weight and sustain across.
(Last completed: May 8th, 2017)
ACCESSORY
1) 2 sets of: 8-10/leg x Kettlebell Bulgarian split squats
2) 2 sets of: 8-10/leg x Kettlebell Russian box step up
3) 2 sets of: 8-10/side x Side lying hip raise*
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No rest between sides / 60-90s between sets / 2-3 mins between movements
For first 2 movements, hold a single KB in the front rack position on the side of your working leg.
*start in side plank position with knees bent at 90 deg. lift hips and separate knees using your glutes.
