WOD – Tue, Oct 7
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–6:00)
- 200m Run
- 10 Air squats
- 8 Walking lunges
- 20 High knees
- 10 Kip swings
Specific Warm-Up (6:00–12:00)
- 2 Rounds:
- 10 KB Deadlifts (building each round)
- 8 Goblet squats (building each round)
- 6 KB Swings
- 5 No push up burpee (step up some, jump up some)
- 4 Jump squats (build in height/ effort each rep)
Conditioning (Time)
Conditioning (15:00–40:00)
“Quick Turnover”
5 Rounds for time:
- 400m Run
- 21 Russian KB Swings (53/35)
- 15 No push up burpee (to rig, out of standing reach if possible)
- 9 Goblet Squats (53/35)
Goal Time: Sub 18:00
Time Cap: 22:00
Intermediate: KB (44/26), Step-ups
Baseline: 200m Run, KB (26/18), Step-ups, Air squats
Front Squat (Weight)
Post Strength (42:00–55:00)
Every 2:00 x 6 sets execute
3 Front Squats building to a heavy 3 after a thorough conditioning piece!
Cool Down (Checkmark)
1:00 accumulation of bottomed out squat hold
+
:30 each side of supine spinal twist (Don’t like this video?)
Aerobic capacity, moderate leg loading, no upper pull or press after Monday. If you had qualms with yesterday, put up or shut up today. No space or room for stopping or slowing other than your engine needs work, so we are working it. Let’s put the pressure on our intensity via pure output today and challenge ourselves through a consistent run pace and steady/consistent work throughout the other moves. Then today we have a sneaky front squat AFTER the WOD. We can’t always rely on strength when we are fresh, so let’s see what we can build to after some serious lower body fatigue. Be smart and move well.