WOD
Warm-up
Back Squat (Weight)
In 10mins hit a heavy double back squat
then into
20 Back Squats for time @ 80% of todays double
Met Con (Time)
Every 90seconds for 4 rounds:
4/4 single arm KB OR DB push press (heavy!!)
8 box jump/step down
12 burpees over KB
4/4 single arm KB OR DB push press (heavy!!)
8 box jump/step down
12 burpees over KB
*HEAVY. Athletes to use TWO hands to get KB in position and can use a second hand to guide down- if too heavy then scale back.
ADV Option:
6 rounds for time
4/4 single arm KB push press 24/32kg
8 box jump/step down
12 KB deadlift burpees
Accessory Work
10, 8, 6, 4, 2:
Side lying plank with hip drop each side
Side lying plank with hip drop each side
Machine 1min – increase pace every 20sec. re set every minute
— then —
3 rounds of:
Plank Hold 40 secs
10 Banded Good Mornings