WOD WOD, September 15, 2022

Thursday

Warm-up

3 minutes Rowing Running Biking
Over All Dynamic Body Activation (Front rack, wrist)

EMOM 8:
Min. 1 | 1:00 slow row
Min. 2 | :30 squat-to-stands
Min. 3 | 1:00 fast row
Min. 4 | :30 air squats

FRONT SQUAT REVIEW
3-5 reps Power clean
3-5 reps Front squat initiation
3-5 reps Front squat to above parallel
3-5 reps Front squat

Weightlifting

Front Squat (EMOM 7: 2 front squats – From the floor.)

Build heavier after 3rd or 4th set

Warm-up

MINI-ROUND
1 set:
150/200-m row
4 front squats

Metcon

Metcon (AMRAP – Reps)

RX
AMRAP 12:
Row 1,750/2,000-m
Max rep front squats (135/205 lb)

INTERMEDIATE
AMRAP 12:
Row 1,750/2,000-m
Max rep front squats (105/155 lb)

BEGINNER
AMRAP 12:
Row 1,500/1,750-m
Max rep front squats (65/95 lb)

INTENDED STIMULUS
Finish the row in 8:00-8:30.
Complete 3-5 reps at a time on the front squats.
20+ front squats.

Cool Down

2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg