Warm Up:
2 sets:
30 plate jumps
10 alternating spiderman stretches
20 lateral plate jumps
10 plate squats
3 sets:
5 pause KB front squats
– Use 2 KBs in the front rack.
Specific Warm Up:
3 sets:
5 front squats
– Rest 1:00-1:30 between sets.
WOD:
For time:
12-9-6-9-12:
Front squats (105/155 lb)
24-18-12-18-24:
Calorie row
– 17-13-8-13-17 calories for women
Time Cap: 12 Minutes
Intermediate:
For time:
12-9-6-9-12:
Front squats (75/115 lb)
21-15-9-15-21:
Calorie row
– 15-10-7-10-15 calories for women
Beginner:
For time:
12-9-6-9-12:
Front squats (55/75 lb)
12-9-6-9-12:
Calorie row
HOME WOD:
Equipment:
For time:
15-12-9-12-15:
DB front squats
24-18-12-18-24:
Single-arm DB sumo deadlift high pulls
Bodyweight:
For time:
24-18-12-18-24:
Weighted squats
Up-downs to a target
Movement scaling options:
Front Squat: load, KB front squats, back squats, lunge variations
Cal Row: reps, C2 bike, air bike, skierg
Limited equipment:
For time:
12-9-6-9-12:
KB or DB front squats (53/70 lb)(50/70 lb)
24-18-12-18-24:
Calorie row
– Use 2 KBs or DBs
Post-Workout Skill Work:
EMOM 6:
3 front squats
– From floor or rack