WARM-UP
2 ROUNDS
100m Run
10 Cossack Squats (option to switch to Air Squats in 2nd round)
10 Hollow Rocks
10 Elevated Calf Raises*
*On an elevated surface like a curb or stacked plates, perform a calf raise, then slowly lower and pause for :02-:03 in the bottom stretch. We’re working on ankle range of motion.
2 ROUNDS
100m Run
:20 Bottom of Squat Hold (option to hold barbell in front rack position in 2nd round)
10 SLOW Arm Haulers
5 Hang Muscle Cleans + 5 Up & Overs*
*Push Press to back rack + back rack push press to front rack = 1 Rep
STRENGTH
ON AN 18:00 RUNNING CLOCK…
Build to a 2-Rep Heavy Front Squat
WOD
EVERY 2:30 x 8 ROUNDS*
100m Run
10 Back Squats (135/95)|(95/65)
* work is capped at 1:30: 1:00 rest for all athletes b/t sets
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