WOD – Tue, Sep 2
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
2:00 Easy bike, building speed throughout.
2 rounds:
- 5 Wallfacing air squat (upright torso, close to wall as possible)
- 5 Light medball squats (refine upright torso using WB for leverage)
- 5 Wallball shots
- 5 No push up burpee
Specific Warm-Up (8:00–13:00)
Barbell progression:
- 5 empty bar front squats
- 5 tempo front squats (:22X1)
- 3x 3 front squats @ build to working weight
Front Squat (Weight)
(15:00–30:00)
Every 2:30 x 5 sets:
2 front squats @ 85–90%
Tempo + drive through sticking point
Conditioning (AMRAP – Rounds and Reps)
RXConditioning (35:00–45:00)
AMRAP 11
11 wall balls (20/14) (10/9ft.)
7/5 cal bike
5 burpee tuck jump (knees into chest is goal standard)
Goal: 4–5 rounds
Intermediate: 14/10 WB, Burpee + jump to knees above hips
Baseline: Wallball with reduced load + lower wall target , 4/3 cal, 5 Burpee (regular)
Cool Down (Checkmark)
(45:00–55:00)
- 10 half-kneeling windmill wall slides (Don’t like this video?)
- :30 seated forward fold
- :30 couch stretch
2 rounds
Today includes heavy leg strength work into a fast-paced triplet that demands cycling and coordination under fatigue.