Warm-up Drills
I. Run 400m
II. Mobility & WOD Specific Prep
Impact/Focus: Front Squat Triples
Warm-up as needed with sets and reps building to a moderate to challenging 3 rep Front Squat; ie. 60-70% of a Front Squat 1RM.
6 Rounds on the 2:00 of
Front Squat 3-3-3-3-3 (build weight across sets)
Post scores to comments.
“Throwing Bows”
For time
40-30-20 reps/kcal of
Row (kcal)
Wallball (20/14lbs to 10/9ft target)
GHD/Abmat Sit-ups
Post scores to comments.
Front Squat Triplet: 130#
Throwing Bows: 15:35 (WB to bench)
Impact Focus:
Front Squat 6 x 3
worked up to 235#
(back felt decent definitely not 100%)
“Throwing Bows”
should have been called “throwing balls” with the wallballs lol
12:20 (40 GHD’s then my back started to bother me 30, 20 ab mats)
14:00 (completed a round with 10 of each)
225
14:39 (abmat)
Impact/Focus:
Front Squat 75lbs 6 set x 3 rep
“Throwing Bows”
16:47 with GHD. Subbed wall balls for 20lbs weighted air squats. Not allow to throw things in the gym 🙁