1. November 2021
Nov
01
WOD – 20211101
Warm-up
Warm-up
For 9 min
– 10 Air Squats -> Front Squats
– 10 Single Leg Glute Bridge e/s
– 5 Cossack Squats e/s
– 5 Burpee Broad Jumps
– 10 Air Squats -> Front Squats
– 10 Single Leg Glute Bridge e/s
– 5 Cossack Squats e/s
– 5 Burpee Broad Jumps
Mobility
Strength
Front Squat (12 min to build to a heavy single)
Cyclist Back Squats (Weight)
Keep it light and try to quickly cycle through reps.
Workout
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
– OH Lunges @35/50kg e/s
– Burpee Over bar
– OH Lunges @35/50kg e/s
– Burpee Over bar
Time cap: 13 min
Score: Time. Add missing reps as seconds to the time cap.
1
– 1 min Russian Baby Makers