WOD – Thu, Apr 23

POWER STRENGTH (Checkmark)

5 x on the 2 Minute

9 Heel Elevated Goblet Squats
6 Jump Squats
7/5 Cal Row As Fast as Possible

MCx: 50/35

MAx: 35/20

MVx: 25/15

GOALS + GUIDANCE: With your heels elevated on a 10 pound plate, choose a HEAVY dumbbell or kettlebell to hold in the goblet position. Immediately after completing them, do 6 jumping air squats right into a VERY fast calorie row.

CONDITIONING (AMRAP – Rounds and Reps)

AMRAP 16
30/20 Cal Row

10 Dual KB Deadlifts
10 Dual Eye-Height Swings
100 Meter Farmer’s Carry

MCx: 53/35

MAx: 35/26

MVx: 20/15 cal row, 26/18

GOALS + GUIDANCE: Spend no more than 2 minutes on the calorie row, at a moderate pace. Grab 2 kettlebells for 10 deadlifts, eye-height swings, and then a 100 meter farmer’s carry. The kb work will take around 2 minutes. Target 3-4 rounds.

ACCESSORY (Checkmark)

Plank Alternating Hip Taps
4 x 0:30, rest :30