WARM UP – MOBILITY
Dynamic hip + thoracic rotations, pre squat hip/ankle mobility
Air squat / Front squat warm-up drills
Review WOD A and warm-up to starting weight
WOD A
Every 2:30 min x 5 sets: 4 Front squats, @75-85% of 1RM
Or, start at a moderate/smooth working weight and build by feel to a heavy but manageable weight for 4 quality reps.
Keep technique and mechanics your priority, last 2 sets should be heavy without going to failure.
Aim to finish a little heavier that the 6 reps done last week (measure added for reference)
FRONT SQUAT X 4
FRONT SQUAT X 6
WOD B
WODAPALOOZA 2024 – WOD 3
Complete the 3 rounds for time:
15-20-25 reps of:
Cal Row
Wallballs (20/14lb – 10ft)
Chest to bar pull-ups
Box jump overs (30/24″)
Alt. DB Snatch (R+L=1, R+L=2 ..) (50/35lb)
– Rest exactly 1 min after each round
Time Cap: 20 Minutes (Add uncompleted reps as seconds to 20:00)
— OR —
WODAPALOOZA 2024 – WOD 3 (SCALED)
Complete the 3 rounds for time:
15-20-25 reps of:
Cal Row
Wallballs (20/14lb – 10ft/9ft)
Pull-ups
Box jump overs (24/20″)
Alt. DB Snatch (R+L=1, R+L=2 ..) (35/20lb)
– Rest exactly 1 min after each round
Time Cap: 20 Minutes (Add uncompleted reps as seconds to 20:00)
ACCESSORY
2-3 sets each: rest as needed between supersets
16-20 Weighted lunges + 30-45s Weighted wall sit (plates on lap or KBs in front rack)
12-15 GHD Hip extensions + 45-60s face up Chinese plank hold (heels and shoulders on a bench each, weight lap if possible)
—
Lunges can be walking or static, weighted any way: Goblet, 2 x KB/DB farmers or front rack, or sandbag
