Today is the beginning of a 3 day theme of conditioning tied into strength work! The movements and stimulus will vary but the goal is to train to develop more strength while under duress of heavier breathing. The barbell will come from the floor and the load selected should be unbroken, but a challenge! Burpee box jumps contribute to the conditions aspect and then you are left with the erg–this is what dictates your score today. Scale the first 2 movements to allow :30+ on the erg each round.
1:00 shuttle run
1:00 bike or row
3 rounds
___________
10 curtsy lunge (5 each)
5 air squat
5 scap push up
5 no push up burpee
2 rounds
____________
5 goblet squat
6 step up
4 box jump + step down
3 burpee box jump overs
3 rounds (build goblet load each round)
———————
10:00 building up in squat clean to the load used today in the WOD.
RXconditioning:
2:00 AMRAP
5 front squat (275/185lb.)
10 Burpee Box jump (30/24)
Max cal bike/row
2:00 rest
5 rounds
*Score is total number of bike/row calories
Intermediate:
2:00 AMRAP
5 front squat (185/125lb.)
10 burpee box jump (24/20’)
Max cal bike/row
2:00 rest
5 rounds
Baseline:
2:00 AMRAP
5 front squat (35/15lb.)
10 burpee step up (custom height)
Max cal bike/row
2:00 rest
5 rounds
3x 15-20 seated banded hamstring curl
+
1:00 quad foam roll each leg
