WARM UP – MOBILITY
Hip circles, rotations, lunge stretch, kossack stretch etc.
–
2 rounds:
16-20 Bird dogs / Dead bugs
10-15 Glute bridges
20 Banded glute steps w/ red band
10 Wide stance air squats
–
Tech/practice Box squat
WOD A
Every 3 min x 5 sets:
5, 5, 3, 3, 3 Box back squat @31X1
– Start at ~60-65% back squat and build each set to a heavy set of 3.
– Should finish a little heavier than the box squat x 4 two weeks ago (measure for reference)
– Use a box/bench set up that puts you at or just above parallel
– Use a wider that normal stance and sit back to the bench/box.
BOX BACK SQUAT X 3
BOX BACK SQUAT X 4
WOD B
36(9) MAFIA
Partner up with someone nearby, and complete AMRAP in 16 mins of:
3 Thrusters (135/95)
6 Burpees over the bar
9 Kettlebell swings (32/24)
—
Alternate complete rounds with your partner (if you don’t have one, then work:rest 1:1)
Scale to challenging loads, but so that most rounds can be completed unbroken
Team score is total rounds + reps completed together
ACCESSORY
3 rounds:
8-10/leg Bulgarian split squat (KB or DB held in goblet hold)
10-15 Half kneeling Paloff press + 10-15 half kneeling band trunk rotations /side (inside knee down)
– rest 60-90s between rounds –
