WOD Fri Nov 22
Warm-up
3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats
*5 Reps Each Side
Strength
On the Minute x 9:
1 Tempo Front Squat @ 52X1
Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%
Work
“Singled Out”
3 Rounds:
1 Minute Wallballs @ 30/20
1 Minute Alternating Dumbbell Snatches @ 70/50
1 Minute Box Jump Overs @ 24/20
1 Minute Single Arm Dumbbell Clean & Jerks @ 70/50 (alternate every 5 reps)
1 Minute Calorie Row
1 Minute Rest
CompTrain
3 Sets For Quality:
:20 Second L-Sit (use dumbbells, parallettes, or boxes)
:30 Second Wall-Facing Handstand Hold
:40 Double Kettlebell Static Squat (static hold, no relaxing)
Rest as Needed Between Sets
7am E-Fit
3x10 DB box step ups
3x12 OH lunge steps
3x5 explosive box jumps
3x2 Turkish get ups/side
2x30 sec weighted Chinese plank (prone & supine)
CIRCUIT: 30 sec on, 15 sec off x2
Bench jump overs
shoulder taps
burpees
bike
prone swimmers
lateral hops
Tuck jumps