June 20, 2023 – Performance

  • WOD
  • June 20, 2023
  • (0)

Warm Up:

Two sets of:
Row x 90 seconds
Slider Curtsy Lunge x 8 per side

One set of:
“Weight Plate Squat Warm-up”
Heels-elevated T-Spine Rotations x 3
Heels-elevated Flex and Extend x 3
Front Foot Elevated Split Split Squats x 6 per side
Plate Elevated Cossack Squats x 6 per side
Tempo Plate Squats x 6 reps @ 32X1 tempo

Take 12-15 minutes to build to a 90-95% Back Squat

Followed by…

Every minute, on the minute, for 8 minutes:
1 Back Squat @ 65-75% of 1-RM

This must be 100% effort when it comes to speed as you stand up.

For time:
750/600 Meter Row
40 Double Kettlebell Front Squats (24/16 kg KBs)
400 Meter Run

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