Warmup:
200M Run w/med ball
10 Med ball deadlifts
10 Med ball squats
5 Push Press to target
5 Wall Ball Shots
Inchworm 30’
Spider-Man Lunge 30’
Barbell Warmup: With an empty bar, and in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High elbows, High Hang Power Clean, Hang Power Clean, Power Clean from mid shin
Super Squat Hip Sequence*- See video below, courtesy of Mobility WOD
S/S/S:
TABATA Back Squat
8x (20 sec work/10 sec rest) For max reps
Back squat at 60% of Bodyweight
Bar must stay on back throughout entire TABATA
So yes, you will do 8 sets of 20 seconds work, 10 seconds rest of Back Squat at 60% of you body weight. Now, although it says max reps every 20 second interval, with this amount of weight, do NOT try to sprint for 20 seconds. Find a steady pace where you move the whole 20 seconds. Keep the core tight during the rest. This won’t be comfortable, but it is doable
WOD:
Get as far as you can in 14 Min:
14 Power Cleans (115/80)
42 Wall Balls (20/14)
12 Power Cleans
36 Wall Balls
10 Power Cleans
30 Wall Balls
8 Power Cleans
24 Wall Balls
6 Power Cleans
18 Wall Balls
4 Power Cleans
12 Wall Balls
2 Power Cleans
6 Wall Balls
|
So, every round of Power Cleans drops by two and every round of Wall Balls drop by 6. As the reps become lower, try to pick up the speed. |
Scaling Options:
Bar weight for Strength -> 50% of bodyweight -> as needed
Bar weight in WOD-> 95/65 -> as needed
Med Ball weight -> 14/10 -> as needed
Joint Strike CrossFit 