WODs

9.23.19

09/23/2019

9.23.19

 

A.

 

Four sets of:

 

2 Tempo Front Squats + 4 Front Squats

 

Rest 2-3 minutes

 

Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction – focus on speed of the concentric.

 

 

 

B. Conditioning

 

Three rounds for time of:

 

30 Wall Ball Shots (20/14 lbs)

 

15 Dumbbell Burpee Box Step-Overs (55/35 lb DBs, 24″/20″)

 

 

 

Optional Accessory Work:

 

A.

 

Two sets of:

 

30 second Wall Sit (Add load to front rack if needed)

 

30 Kettlebell Goblet Squats (24/16 kg)

 

30 second Wall Sit (Add load to front rack if needed)

 

30 Kettlebell Deadlifts

 

Rest 90 seconds