WARM UP – MOBILITY
Kettlebell & dynamic joint warm-ups + technique review for WOD B (Sumo DL, KB clean, Front rack/squat)
Dynamic pre-squat stretches
Review & warm-up: Front squat
WOD A
4-5 min to warm-up / build, then:
Every 2:30 min x 6 sets: Front squat x 4,3,2,1,1,1
Set 1: 4 reps @ 75%
Set 2: 3 reps @ 80%
Set 3: 2 reps @ 85%
Set 4: 1 reps @ 90%
Set 5-6: 1 reps @ 90-95%
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The goal is to make all your lifts today with good mechanics and positioning, not to go to failure or find a new 1RM, we will do that next soon!
*Front Squat x 1*
WOD B
*Bells of Fury*
Complete for time:
21 – 15 – 9 reps of:
Double KB Sumo Deadlift
Double KB Clean
Double KB Front squat
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Rx: 2 x 24/16kg (scale weight as needed to keep intensity and quality high)
Scale KB Cleans to Single or Double KB Russian swings, scale double front squats to goblet squats. You may also use DB’s, just touch 1 end of the DB to the floor for the DL.
Last completed: Feb 2, 2025
ACCESSORY
2-3 rounds: rest as needed
8-10/Leg Psoas Sit-up (Single leg anchored hip flexor sit-up, sit on a bench, anchor 1 foot under DB on the floor)
12-15 GHD Hip extensions (weighted if possible)
12-15 Reverse flys (light plate, DB, or cables)
