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Weekly Movement Forecast
M = Front-Rack, Reverse Lunges
W = Hang Power Snatch
Th = Open Workout 11.4
F = Wide-Stance, Box Back Squats
Front-Rack Reverse Lunges
Build to something that feels challenging for a set of 6, then complete:
4 x 6 (each leg)
*The bar should come from the rack, and you should complete all reps on one leg before switching sides.
Barbell Glute Bridges
4 x 8 (AHAP)
*Some people might want to bring a towel or sweatshirt to put some extra padding between the bar and your pelvis for comfort.
4 RFT (15:00 cap):
Fitness + Performance
15 KB Swings (F = 44/26; P = 70/53)
15 Goblet Squats
Increase the DU's to 50 each time, instead of 30.
The KB is obviously meant to be heavy and challenging. Please make sure you are focusing on excellent form and technique with this heavier KB, keeping your core braced and engaged at all times.
Post Results to the comments of this post.