WOD 27 Aug 2024

Gym Workout

Warm up: 3 rounds:

  1. 20 Push-ups
  2. 30 Air squats

Workout:

  1. Work up to 85% of the max Front Squat from yesterday
  2. 3 Front Squats at each of the following percentages of your max: 85%, 87%, 91-93%
  3. Repeat item (2) – try to add 5-10 more pounds to each of the weights if you are able
  4. 3 sets of 10 slow (3 second pause at he top) Barbell Hip Thrusters at least at the weight of the last set of front squats, superset with 3 sets of 10 slow (3 second pause decent) bench press at 65% of your max.
  5. Metabolic work (1 round): As fast as possible
    50 Box jumps (full knee extension / stand up completely at the top of the box)
    40 V-ups
    30 Toes to bar (alternative: hanging knee raises)
    20 Push press at 60% of front squat max
    10 Squat cleans at 60% of front squat max
  6. Cool down: slow mile jog (and reminder to stretch after)

At Home Workout

Modified Karen Workout

3 Rounds of the following as fast as possible:
– 50 Wallball shots
– 40 Walking lunges (20 each leg)
– 30 V-ups

Recommended weight for the wallball shots: 20 lbs
(alternative: if you do not own a medicine ball or wallball, recommend thrusters with light weight DBs / a KB / or an odd object)