wod
Warm-up
Skill
7min HSPU tech/prep work
*like last week focus on kicking up to HS then move to
Balance, slow lower negatives, kipping
*like last week focus on kicking up to HS then move to
Balance, slow lower negatives, kipping
Front Squat (Weight)
4 sets of:
3 Front Squat @ 75%
+
Between each work set work on a HSPU progression
3 Front Squat @ 75%
+
Between each work set work on a HSPU progression
ADV Option:
Between each set work on unbroken 7.5m HS walk length
Met Con Mbah Xfit (Time)
100m farmers carry (loading 12-16kg ladies/16-20kg gents)
15/20 cal machine
50m offset carry (one KB/DB suitcase carry other front rack carry)
50m other hand
15/20 cal machine
50m offset carry #2 (one KB suitcase carry other is OVERHEAD)
50m other side
15/20 cal machine
50m offset carry #3 (one KB/DB front rack other is OVERHEAD)
50m other side
15/20 cal machine
15/20 cal machine
50m offset carry (one KB/DB suitcase carry other front rack carry)
50m other hand
15/20 cal machine
50m offset carry #2 (one KB suitcase carry other is OVERHEAD)
50m other side
15/20 cal machine
50m offset carry #3 (one KB/DB front rack other is OVERHEAD)
50m other side
15/20 cal machine
Run, 200 m
10 L/10 R Bottoms-up Kettlebell Press
10m high knees
10m butt kicks
10 leg swings each leg