Warm Up:
1 set:
100-m jog
50-ft soldier kicks
50-ft alternating quad stretch
50-ft high knees
50-ft butt kickers
50-ft alternating walking lunges
50-ft broad jumps
50-ft skip for height
50-ft skip for distance
100-m jog
1 set:
100-m run
10 air squats
100-m run
10 air squats
Specific Warm-Up:
4 sets:
3 back squats
3 front squats
– Rest 1:00 between sets.
WOD:
For time:
20 back squats (125/185 lb)
800-m run
100 air squats
800-m run
20 front squats (125/185 lb)
Intended Stimulus: 13-18 Minutes
Intermediate:
For time:
20 back squats (95/135 lb)
800-m run
100 air squats
800-m run
20 front squats (95/135 lb)
Beginner:
For time:
20 back squats (55/75 lb)
400-m run
60 air squats
400-m run
20 front squats (55/75 lb)
HOME WOD:
Equipment:
For time:
30 DB squats
800-m run
100 air squats
800-m run
30 DB squats
– Use two DBs.
Bodyweight:
For time:
30 alternating single-leg squats
800-m run
100 air squats
800-m run
30 alternating single-leg squats
Movement scaling options:
Back Squat: Load, goblet squat
Run: Distance, bike, row, ski
Air Squat: Reps, alternating lunges
Front Squat: Load, DB front squat, goblet squat
Partner option:
For time:
30 back squats (125/185 lb)
800-m run
150 air squats
800-m run
30 front squats
Cool down:
2 sets:
:30 pigeon stretch/leg
:30 couch stretch/leg