Warm-up
10 minutes of Rowling
Round 1 – air squats
Round 2 – sit-ups
Round 3 – push-ups
Round 4 – pull-ups
Round 5 – burpees
Mobility
Using a box, prep for front squats.
Pigeon, spiderman, runners stretch, toe up, etc.
Standing quad stretch
Strength
10 min EMOM
Evens – 5 heavy front squats
Odds – 10 strict C2B, pull-ups or ring rows
We call this gymnastic conditioning with a high HR. This is how we get used to doing really hard gymnastic movements when we are in the middle of the WOD and the black is closing in. Let’s see if we can learn to breath deep, get the heart to slow down a bit, and complete a high skill/strength movement on the rig. you can scale the number of pull-ups if that means you do a more challenging version.
WOD
“Fitness is a Battlefield”
16 min AMRAP
25 OHS (95/65#)(75/55#)
25 KBS (53/35#)(44/26#)
25 OtB burpees
25 cals on rower
Simple. Sub front squats for OHS if not possible.
Accessory Work
Goblet step-ups – 4x10e; AHAP
Banded leg curls – 3x10e
