Wednesday, September 16th 2020

Outdoor WOD

A) Build to a heavy squat clean + 3 front squats.
Then stay at that weight and perform 3×5 clean pulls.
*20-25 minutes
B) 3 rounds for time of:
40 air squats-20 burpees (to an imaginary 6 inch target)
*10 minute time cap.
*Try to push the pace on this workout but without compromising range of motion.
On the burpees, jump clearly off the ground and extend the arms fully over head as if you are jumping to a target

Home WOD

A) 4 sets for quality of:
45 second weighted wall-sit
Then 6 tempo goblet squats
(3 seconds down-3 second pause at bottom-3 second pause at 90 degrees-1 second reset at top)
Then 16-20 glute bridge marches (shoulders on elevated surface)

B) 3 rounds for time of:
40 air squats-20 burpees (to an imaginary 6 inch target)
*10 minute time cap
*Try to push the pace on this workout but without compromising range of motion.
On the burpees, jump clearly off the ground and extend the arms fully over head as if you are jumping to a target

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