WARM UP – MOBILITY
Dynamic joint warm-up & stretch out / squat prep
—
Review box squat technique and 5-7 min to warm-up for WOD A start
WOD A
BOX BACK SQUAT X 6
Every 3 min x 6 sets:
6 Box back squats @3,1,X,1
– Use a bench or box that puts your hips at or just above parallel. De-load and pause on the box each rep.
– Start at a 65-70% of your 1RM BS and build only if you are maintaining controlled tempo and good bar speed on the way up.
(Goal would be to start and finish heavier that your 5 x 8 last week)
WOD B
H. E. DOUBLE KETTLEBELLS
Complete AMRAP in 10 mins:
Ladder: 2-4-6-8-10… etc of:
Double KB Sumo deadlift
Double KB front rack lunge (step forwards or backwards)
KB facing burpee (2 foot jump for “Rx”)
—
Rx: 2 x 24/16
Score is last completed round # + extra reps
Optional Conditioning
30S SPRINT / 90S REST X 8
Sprint Row for 30s, Rest 90s x 8 sets
– Score is total number of meters rowed across all 8 sets
– use paper scraps to record (M) for each round
– Set up rowers for (30s on / 30s rest) and partner up
