WOD – Mon, Jan 13
Intent
Today we start with some front squats for strength, pushing all sets to be working sets. Consider leaving 2 reps in reserve on the first 3 sets and trying to squeeze out a touch more in the final 2 sets. For conditioning, we have a traditional triplet focusing on intensity and local muscle endurance. The movements all vary in function and allow for a challenge to your breathing capacity, but 1 minute of anything becomes quite a bit to manage. Athletes should consider how they will break up the work effectively to keep themselves moving well.
Warm Up (Checkmark)
- 2 Rounds:
- 200m Row
- 10 Air Squats
- 10 Kettlebell Deadlifts (light)
- Front Squat-Specific:
- 5 Goblet Squats
- 5 Front Rack Mobility Stretches
- 3 Front Squats with Empty Barbell
Strength (5 Rounds for reps)
Front Squat (5×5 @ 75-80%): Every 3:00 x 5 sets (15:00)
Workout (AMRAP – Reps)
3 Rounds: 1:00 at Each Station, 1:00 Rest Between Rounds
- RXConditioning:
- Row for Calories
- Wall Balls (20/14 lb)
- Toes-to-Bar
- Rest
- Intermediate:
- Row for Calories
- Wall Balls (14/10 lb)
- Hanging Knee Raises
- Rest
- Baseline:
- Walk for Distance or Light Row
- Air Squats or Light Wall Ball Shots (10/6 lb)
- V Ups
- Rest
Cool Down (Checkmark)
1:00 pigeon stretch each leg
- 1:00 banded lat stretch each arm
