Monday, 8 March WOD

Warm up: 2 rounds: 

  • 15 Glute Bridges 
  • 10 Bear Crawl Position Rock Backs 
  • Then (until time expires):  
  • 10 Tempo Goblet Squats (with Kettlebell) 3110
  • 12 Alternating Bird Dogs 
  • 10 reps of Tall Kneeling Glute Activation (with Kettlebell)

Strength/Skill :  Back Squats (use last weeks 5 rep max for the following)

  • Attempt 2 sets of 5 rep max from previous week
  • Increase load and complete 1 set of 4
  • Increase load and complete 1 set of 3
  • Rest as needed between sets

Metcon: Every 4:00 Minutes x 4 Rounds

  • 200 M x Row
  • 10 x Wall Ball Shots            (20# / 14#)
  • 10 x Toes to Bar       (may do GHD instead)
  • Rest the remaining time

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