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
PVC Overhead Squat
Front Squat Demo / Practice / Form Checks
Strength
Front Squat
Every 2 Minute on the Minute x 6 Rounds
5 reps budling weight each set
* Start at a weight that feels comfortable yet challenging, make small jumps each set.
WOD
As Many Rounds as Possible in 20 Minutes
COMPETITIVE
100 Double Unders
40 Alternating Lunges
50 Sit-ups
20 KB Swings (50 / 35)
25 Cals Bike / Row / Ski (pick one)
10 Burpees
PERFORMANCE
100 single Unders
40 Alternating Lunges
50 Sit-ups
20 KB Swings (35 / 25)
25 Cals Bike / Row / Ski (pick one)
10 Burpees
LIFESTYLE
100 Single Unders or Jumping Jakcs
40 Alternating Lunges
50 Sit-ups
20 KB Swings or KB Deadlift
25 Cals Bike / Row / Ski (pick one)
10 No Push-up Burpees
Front squats
85
95
105
115
125
3 @ 130
WOD – Competitive
2+20
That was a fun one!
Nice work Cara! You were giving it on that 2nd row!
115lbs front squat… (far from my max)
WOD competitive with overhead KB swings
2+104