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WOD – Wed, Nov 13

Intent

Today is the beginning of a 3 day theme of conditioning tied into strength work! The movements and stimulus will vary but the goal is to train to develop more strength while under duress of heavier breathing. The barbell will come from the floor and the load selected should be unbroken, but a challenge! Burpee box jumps contribute to the conditions aspect and then you are left with the erg–this is what dictates your score today. Scale the first 2 movements to allow :30+ on the erg each round.

Warm Up (Checkmark)

1:00 shuttle run

1:00 bike or row

3 rounds

___________

10 curtsy lunge (5 each)

5 air squat

5 scap push up

5 no push up burpee

2 rounds

____________

5 goblet squat

6 step up

4 box jump + step down

3 burpee box jump overs

3 rounds (build goblet load each round)

———————

Strength (Weight)

10:00 building up in squat clean to the load used today in the WOD.

Workout (Calories)

RXconditioning:

2:00 AMRAP

5 front squat (275/185lb.)

10 Burpee Box jump (30/24)

Max cal bike/row

2:00 rest

5 rounds

*Score is total number of bike/row calories

Intermediate:

2:00 AMRAP

5 front squat (185/125lb.)

10 burpee box jump (24/20’)

Max cal bike/row

2:00 rest

5 rounds

Baseline:

2:00 AMRAP

5 front squat (35/15lb.)

10 burpee step up (custom height)

Max cal bike/row

2:00 rest

5 rounds

Cool Down (Checkmark)

3x 15-20 seated banded hamstring curl

+

1:00 quad foam roll each leg

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