WARM UP – MOBILITY
Quick dynamic running/LB warm-ups & dynamic stretches
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2 rounds with a light-moderate KB:
15 KB swings (Russian or overhead)
12 Alt. Goblet lunges
10 Single arm KB thrusters (5/arm)
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Mobility work:
2 x 15-20s goblet squat hold driving knees out
20-30s/side KB weighted knee over toes ankle stretch (lunge position, KB on knee/thigh)
30-40s Bench tricep/front rack stretch
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Review and warm-up barbell front squats for WOD A
WOD A
Every 3 min x 5 sets:
5 Front squats @ 70-80% of 1RM
Or, start at a moderate/smooth working weight and build by feel to a heavy set of 5 or new 5RM
Keep technique and mechanics your priority, last 2 sets should be heavy without going to failure.
(You could aim to do the same weight as your 4’s 2 weeks ago, or heavier that your 6’s 3 weeks ago, measures added for reference)
FRONT SQUAT X 5
FRONT SQUAT X 6
FRONT SQUAT X 4
WOD B
FACE PLANT
Complete for time with a partner of similar abilities:
10 rounds for time (5 rounds each alternating full rounds)
12 Thrusters (95/65)
6 Burpee box jump overs (24/20 – facing the box)
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Choose a suitable “Fran” weight where most (if not all) sets of thrusters can be completed unbroken.
If you don’t have a partner rest 1:1 each set.
Rounds should be no more than 90s (scale reps/weight as needed)
15 min time CAP
ACCESSORY
3 rounds: rest as needed
12-15 GHD Hip extensions (weighed if possible)
12-15 Ab-wheel rollouts
15-20/side KB/DB Oblique side bend
