In WODs

Warm-up & Mobility: 15 Minutes

Part 1 – Skill/Strength:

Performance: Front Squat – 15 minutes to hit a heavy double
Fitness: Front Squat – increase in weight to hit sets of 2 reps – not to exceed a 6 RPE, between sets perform 20 Russian Twists

Part 2 – Conditioning: “Won’t you take me to… Tabata Town?!”

Performance: Tabata intervals, stay at the same movement for 8 rounds of –

  • Mountain climber (L+R=1)
  • KB Swing (24/16k)
  • Thrusters (75/55lb)
  • G2OH with plate (45/25lb)
  • Zero Count burpee*

*Like a burpee but you only go to the plank position

Fitness: Tabata intervals, stay at the same movement for 8 rounds of –

  • Mountain climber (L+R=1)
  • KB Swing
  • Thrusters with unloaded barbell
  • G2OH with plate
  • Zero Count burpee*

*Like a burpee but you only go to the plank position

 

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