Thursday WOD – Twenty & Four

17 Sep
0

A) Mobility

Hip Capsule 2 minutes

Banded Tricep extension 2 minutes

B) Warm Up

Get a wall ball and then do a set of 10 Wall Balls after each exercise 

25 Meter Walk Lunge 

25 Meter Spiderman Walk 

25 Meter Bear Crawl

C) Strength

Build Upto about 50% 1RM Front Squat and then

Every 2 minutes, for 12 minutes (6 sets)

*Set 1 – 2 reps @ 75% *Set 2 – 2 reps @ 80% *Set 3 – 2 reps @ 85% *Set 4 – 1 rep @ 90% *Set 5 – 1 rep @ 92-95% *Set 6 – 1 rep @ 95-98%

D) WOD

Every minute, on the minute, for 24 minutes

Minute 1 – 15 Double Kettlebell Swings (24/16 kg)

Minute 2 – 15 Box Step-Ups with Front-Racked Barbell (50/30)

Minute 3 – 15 Unbroken Wall Ball Shots (9/7)

(Unless you are well-over 6-feet tall, please use a 20″ box for the step-overs. If you are under 5’4″, consider using a 16″ box.)

E) Power Hour

Every 90 seconds, for 15 minutes (10 sets)

Power Clean + Front Squat + Clean

Build over the course of the ten sets.

then

Weighted Strict C2B Pull Ups x Max Reps

rest 60 Seconds 

RDL x 8 reps (HAP)

Rest 60 Seconds

then 

Reming time, work on a weakness 

HIIT WOD

A) Warm Up

Get a wall ball and then do a set of 10 Wall Balls after each exercise 

25 Meter Walk Lunge 

25 Meter Spiderman Walk 

25 Meter Bear Crawl

B) WOD

Every minute, on the minute, for 24 minutes

Minute 1 – 15 Double Kettlebell Swings (24/16 kg)

Minute 2 – 15 Box Step-Ups with Front-Racked Barbell (50/30)

Minute 3 – 15 Unbroken Wall Ball Shots (9/7)

(Unless you are well-over 6-feet tall, please use a 20″ box for the step-overs. If you are under 5’4″, consider using a 16″ box.)

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