WOD – Tue, Aug 12
Intent
Warm Up (Checkmark)
General (0:00–8:00):
2:00 Row or Bike
Then:
2 Rounds:
- 10 Air Squats
- 10 Arm Circles (5 forward/ 5 backward)
- 10 Samson Lunges
- 10 Glute Bridges
Specific (8:00–13:00):
Barbell Front Rack Progression:
- 5 Medball front squat
- 5 wall ball
- 5 barbell Front Squats
- 3 Pause Front Squats moderate load (:02 bottom)
- 3x 2 Front Squats building to working load
Front Squat (Weight)
(15:00–30:00):
Front Squat – Every 2:30 x 5 Sets:
3 Reps @ ~85–90%
Conditioning (Time)
RXConditioning (35:00–50:00):
5 Rounds for Time:
15 Wall Balls (20/14)
12 Burpees Over Rower
9/6 Cal Row
Rest 2:00 between rounds
Score = combined time
Goal: Sub 2:30 each round
Intermediate: 14/10 WB, step burpees
Baseline: Reduced reps, no jump-over on burpees
Cool Down (Checkmark)
(45:00–55:00):
2 Rounds:
- 10 Pigeon Slides
- 10 Supine Hamstring Pulses
- :30 Wall Hamstring Stretch
Lower-body push strength with front squats, then a fast-pacing couplet that encourages clean, powerful movement….and a go fast and take chances mentality! Send it!