Pre WOD:
Bench Press:
4 sets*5 Rep Bench press
– Build from 75% to todays heavy 5 rep
WOD:
A, Front Squats:
4 set*5 Paused Front Squat
Pause= 1 sec Pause in bottom position
Weight: Start at 70% and build to a heavy but safe 5 rep
B, 4 Rounds for time:
40 Air Squats
20 Kettlebell Russian Swing 24/16 kg (52/35 lbs)
10 Push Jerk 50/35 kg (110/75 lbs)
Cap= 15 min
Post WOD:
* Goal is to improve form from last week
𝗟𝗲𝘃𝗲𝗹 𝟭:
𝟭-𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
15 Weighted Sit Ups
30 Russian Twists
15 Hollow Rocks with tucked knees
10 sec Side Plank+10 Side Raises+10 Leg lifts on knee /each side
30-60 sec Plank (optional: including 10 Leg lifts+10 Down/up)
– Rest 2 min between rounds
*See video for movements and to follow along for 1 round
https://youtu.be/PYO5Ovyw5Kk
𝗟𝗲𝘃𝗲𝗹 𝟮:
𝟭-𝟮 𝗥𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
20 Weighted Sit Ups
30 Russian Twists
20 Hollow Rocks
10 sec Side Plank+10 Side Raises+10 Leg lifts /each side
60 sec Plank (optional: including 10 Leg lifts+10 Down/up)
– Rest 2 min between rounds
*See video for movements and to follow along for 1 round
𝗟𝗲𝘃𝗲𝗹 𝟯:
𝟮-𝟯 𝗥𝗼𝘂𝗻𝗱𝘀 𝗼𝗳:
20 Weighted Sit Ups
30 Russian Twists
20 Hollow Rocks
10 sec Side Plank+10 Side Raises+10 Leg lifts /each side
60 sec Plank including 10 Leg lifts+10 Down/up
– Rest 2 min between rounds
*See video for movements and to follow along for 1 round
https://www.youtube.com/watch?v=2Fmzbs5YWb4
