Home WOD - 25.01.21



Full Kit

A.

4×3 Front squat

*Build to a heavy set of 3 for the day recording your last 4 sets

*This does not have to be a 3RM just a heavy set for the day

B.

5×2 @ 90-95% of weight lifted in part A.

Rest 2-3 min between sets


Workout

Complete as many rounds as possible in 20 mins of:

10 Goblet Squats, 20/16

20 Kettlebell Swings, 20/16

30/26 Row Calories

40 Kettlebell Box Step-ups, 20/16


*Substitute any other erg for row calories OR run 300m


Accessory

4 Rounds for quality

30 Futter kick (2 count)

10 V-up

10 Hollow rock



Limited Kit


A.

4×5 DB/KB squat with 3sec rest in bottom


B.

3×10

Rest 2-3 min between sets


Workout

Complete as many rounds as possible in 20 mins of:

10 Goblet Squats, 20/16

20 Kettlebell Swings, 20/16

30/26 Row Calories

40 Kettlebell Chair Step-ups, 20/16


*Substitute any other erg for row calories OR run 300m


Accessory

4 Rounds for quality

30 Futter kick (2 count)

10 V-up

10 Hollow rock


No Kit


A.

4×5 Bag squat with 3sec rest in bottom


B.

3×10 Bag Squat

Rest 2-3 min between sets


Workout

Complete as many rounds as possible in 20 mins of:

10 Bag Squats

20 Bag Swings

300m Run

40 Bag Chair Step-ups, 20/16


Accessory

4 Rounds for quality

30 Futter kick (2 count)

10 V-up

10 Hollow rock




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