Warm Up
30 seconds work / 10 seconds rest / 3 rounds
Banded around knees wall sit
Glute bridge
Donkey kicks
Dynamic squats
Fire Hydrants
Med ball squat cleans
Back squat demo/progressions/teaching
Back squat warm-up/practice/form checks
Strength
Every 2 minute on the minute x 6 rounds
Back Squat x 4 reps buidling weight each set
*start at a weight that feels comfortable yet challenging, make small jumps each set as you go. Try to do about the same weight you did for 6 reps last week.
WOD
Competitive:
For time
12-12-12-12
alternating double DB lunges (70/50)
8-7-6-5
Strict handstand push-ups
60-50-40-30
Double unders
Performance:
For time
12-12-12-12
alternating double DB lunges (50/35)
8-7-6-5
handstand push-up / push-up / pike push-up
60-50-40-30
Double unders (count missed reps)
Lifestyle:
For time
12-12-12-12
alternating double DB lunges
8-7-6-5
elevated push-ups / Z press
60-50-40-30
single unders