WOD – Tue, Aug 5
Intent
Warm Up (Checkmark)
General (0:00–8:00):
3 Rounds:
- :30 Row or Bike
- 10 Glute Bridges
- 10 Curtsy Lunges
- 10 Band Pull-Aparts
Specific (8:00–13:00):
Barbell Prep Flow
- 5 Front Squats
- 3 Front Squats with :02 Pause
- 6 Front Rack Lunges (each leg)
Build to your first working set in 4-5 sets of 2.
Front Squat (Weight)
(15:00–30:00):
Front Squat:
Every 2:30 x 5 Sets:
2 Reps @ 80–90% (challenge upper limit)
Conditioning (Time)
RXConditioning (35:00–54:00):
5 Rounds for Time:
200m Run
15 American KB Swings (70/53)
15 Toes-to-Bar
Rest 1:00 between rounds
Score: Total time including rest
Goal: Sub 15:00/ Rounds should be scaled to finish work in 2:30 or less.
Intermediate: Hanging Knee Raises, 53/35 KB
Baseline: Hanging leg lifts or lying knee tucks, lighter KB
Cool Down (Checkmark)
(55:00-60:00):
2 Rounds:
- 20 Slow motion body weight Russian twists (no load here)
- :30 Pigeon Stretch per side
Heavy front squats to keep leg strength balanced. The challenge is coming off of all the lunges and step ups yesterday! Then, a short high-output piece to challenge grip and lungs.