WARM UP – MOBILITY
Big dynamic joint warm-up and stretch (Hips, Ankles, Thoracic, Front rack)
Warm-up/Tech: Front squat variations for WOD A
WOD A
Every 2:30 x 6 sets:
Sets 1&2: 3 x Pause front squats (3,3,X,1) @60-65%
Sets 3&4: 2 x 1+1/4 Front squats @70-75%
Sets 5&6: 1 Front squat @80-85%
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Deload week weight & volume, focus on mechanics and positioning and build confidence through a few moderate singles. Nothing should feel too heavy today.
WOD B
In remaining class time, complete 3-4 working sets alternating:
B1) 8/leg Front foot elevated split squat (load knees over toes, upright torso, 1 or 2 DB’s in farmers hold)
B2) 8/leg Single leg hip thrust (body weight or DB on lap, upper back on bench)
B3) 80ft/side Contralateral KB Carry (1 front rack + 1 farmers hold)
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B1* Front foot up on 2 bumper plates to increase ROM on front leg
Optional Conditioning
*Echo Bike: 40 on / 20 off x 10 sets*
Aim for consistency across the 10 sets/10 mins.
Your score is the number of Cals you get to most frequently. (Reset for each 40s interval)
