WOD – Tue, Aug 19
Intent
Warm Up (Checkmark)
General (0:00–8:00):
2:00 Row or Bike
Then:
2 Rounds:
- 10 Air Squats
- 10 Arm Circles (forward/back)
- 10 Lateral Lunges (5 each side)
- 5 No push up burpee
Specific (8:00–13:00):
Front Squat Prep Flow – 2 Rounds:
- 5 Tempo Front Squats (empty bar, :02 down/:02 pause)
- 3 Front Squats (moderate)
- 3 Front Squats @ working weight
Front Squat (Weight)
(15:00–30:00):
Every 2:30 x 5 Sets:
3 Front Squats @ 85–90%
Keep consistent form under load.
Conditioning (Time)
RXConditioning (35:00–50:00):
2 Rounds for Time:
30 Wall Balls (20/14)
20 Burpees Over Rower (lateral)
15/12 Cal Row
Rest 3:00 between rounds
Score = combined working time
Goal: 3:00–4:00 per round
Cap per round: 6:00
Intermediate:
- 20 Wall Balls
- 15 Step-over burpees
- 12/9 Cal Row
Baseline:
- 15 Wall Balls (lighter)
- 10 Step-back burpees
- 9/6 Cal Row
Cool Down (Checkmark)
(50:00–60:00):
2 Rounds:
- :30 Couch Stretch per leg
- 15 Glute Bridges (load can be added by DB across lap)
- Max L sit variation (bench, boxes, floor, paralletes)
*tuck knees to chest as scale.
Start heavy today, go for some working sets that challenge you. After front squat strength, we hit a fast triplet with a legit anaerobic challenge. Expect a big spike in heart rate and local fatigue with wall balls and burpees driving intensity. Remember, more doesn’t mean better results, faster does. Lay down the speed, and hold on to the ball.