Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Alt. Bird Dog
Glute Bridge
Walking Lunges
Alt. Side Lunge with Overhead Reach
Dynamic Squats
Med ball elbow clinch squats
Back Squat Demo / Practice / Form Checks
Strength
Front Squat
Every 2 minutes on the minute x 6 rounds
Front Squat x 5 reps Budling Weight Each Set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
10 Rounds for Time
COMPETITIVE
15/10 Cal Bike
5 Pull-ups
5 Box jumps
PERFORMANCE
12/8 Cal Bike
5 Jumping Pull-ups
5 Box Jumps or Step-ups
LIFESTYLE
10/7 Cal Bike
5 Ring Rows
5 Box Step-ups
Front squats:6 sets of 5 reps
95-105-115-125-125-135
WOD competitive
First 5 rounds 13 cal row
Last 5 rounds 10 cal bike
17:33 (50 sec break for transition ish)
Happy snow day peeps!
Great work! Sorry you had to wait for the transition! I was going as fast as I could haha
OMG no! The break was awesome! Time to mentally prepare to hop on that frigging bike!
Thanks for agreeing to do two/bike halfway thru! 👍🏻
Front Squats:6 sets of 5 reps except last 2 sets at 3 reps. Jumped too much in weight first couple rounds. Front squats kicked my ass!
85-105-115-120-120
WOD:Scaled movements with Competitive cal on bike
Time: 17:21(10 Rounds for time)
10 cal bike
5 Jumping Pull Ups
5 Step Ups (20 inch)
Awesome job! Killed it on the bike, as always
Front Squats; 135, 185, 215, 245, 265, 285
WOD competitive: 20:13
First 5 rounds, 15 cal bike
Last 5 rounds, 21 cal row
I did this WOD at home with strict pullups, can’t kip with a door frame pullup bar I’ve seen the videos.
Time 21:26