Thursday, 18 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
    • Tempo 3 seconds on the way down, 1 second hold at the bottom, 1 second to restart, 0 seconds rest
  • 12 Alternating Bird Dogs 
  • 10 reps of Tall Kneeling Glute Activation (with Kettlebell)

Strength/Skill: Front Squat

  • EMOM 12 Minutes:
    • Even minutes: 6 Front Squats at 185/135 lbs (may need to pull from the ground)
    • Odd minutes: 6 box jumps 30/24 in

METCON:      Every 4:00 Minutes x 5 Rounds    (athlete may perform as an EMOM x 20)

  • 30 Double Unders
  • 12 x Wall Balls                                              (20# / 14#)
  • 30 Double Unders
  • 12 x Alternating Med-ball Lunges             (20# / 14#)
  • Rest the remaining time

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