Friday, 31 January WOD

Warm-up:

  • 3 rounds for quality of:
    • 10 Glute Bridges
    • Single Leg Glute Bridge Hold, L 15 secs/R 15 secs
    • Front Rack Hold, pick load, 30 secs
    • Plank Hold, 45 secs

Strength: Front Squats

1 Tempo Front Squat, pick load Every 1 min for 9 mins.

Tempo- 3 secs down, 3 sec bottom pause, 3 secs stand

Metcon: Team AMRAP!!!!

Teams of 2, as many reps as possible in 30 mins of:

  • Run, 100 m
  • 1 Burpee Box Jump, 24/20 in
  • Run, 100 m
  • 2 Burpee Box Jumps, 24/20 in
  • Run, 100 m
  • 3 Burpee Box Jumps, 24/20 in
  • …..

Continue adding 1 Burpee Box Jump rep each round until time expires.

Complete with 1 athlete working at a time, both finishing 1 full round before moving up in reps.

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