Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility
Impact/Focus #1: Front Squats
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Front Squats.
Front Squat 2-2-2-2-2 (23X1 Tempo)
Notes: Today’s front squats will include a :03 pause at the bottom of the squat. Click find out more information about the tempo meaning HERE.
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Impact/Focus #2: Bench Press
Warm-up as needed (3 sets x 5 reps) before completing working to establish a 3-rep maximum bench press for the day.
Bench Press 3-3-3-3-3
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WOD
5-10:00 Metabolic Conditioning
Front Squats: 100×2
Bench Press: 75×3 (80×1)
Metcon: 3+3 (C2B-ish with red band)
“Front Squat 2’s 23X1 “: 155#
“Bench Press 3s” : 155#
“Nicoli”: 10:00 AMRAP – Run 200m + 10 Pull Ups
4 Rounds + 200m
Front Squat: 170#x2
Bench Press: 110#x2
“Nicoli”: 3 + 200m run + 5 Pull-Ups