WOD Thursday 02.27.2020

Mobility:
Banded Front Rack Stretch x 1 minute
Pigeon Stretch x 1 minute/Side
Calf Stretch x 1 minute/Side

Movement Prep:
Lying Shoulder Opener x 5 reps/Arm
Upward + Downward Dog x 5 reps
Knee Tuck + Samson x 10 Alt reps
Banded Squats x 20 reps

Warm Up:

AMRAP in 5 minutes
“A” – Rows or Bikes
“B” 1 round of
10 Alt Box Jumps
8 Goblet Squats
6 Single Arm KB Swings *3 reps/Arm

Technique & Review:

Front Squat
– Burgener Warm Up
– Pause Reps @ 1/4 + 1/2 + Full x 3 reps
– Full ROM TEMPO Reps @ 3211 x 5 reps

6 minutes to Build to Workout Weight & Height
5 Front Squats
3 Box Jumps w/ Step Down
5 Cal Row or Bike
– Rest as needed b/t sets –

  • Athletes should be picking a load they can perform
    10 Front Squats in 1-2 sets every round.
  • Box Jumps should be performed smooth and steady
    no rebounding off the top of the box.
  • Athletes should have 90 seconds – 2 minutes of time
    to Row or Bike for Cals.

WOD

4 sets of:
In 3 minutes
10 Front Squats (135/95)
10 Box Jumps (24/20″)
MAX Cal Row or Bike
– Rest 3 minutes b/t sets –

  • L2

4 sets of:
In 3 minutes
10 Front Squats (95-115/65-85)
10 Box Jumps (24/20″)
MAX Cal Row or Bike

  • L1

4 sets of:
In 3 minutes
10 Front Squats (75-95/45-65)
10 Box Jumps (20/16″)
MAX Cal Row or Bike