9/12
Warm-up
Warm-up
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
Strength
Front Squat (5 x 3 Front Squat @ 86%)
Pre-MetCon Warm-up
Warm-up
1-2 Sets
1:00 Row (moderate)
10 Lateral Box Step Up R/L
10 1/4 Squat Wall Ball (20/14)
1:00 Row (moderate)
10 Lateral Box Step Up R/L
10 1/4 Squat Wall Ball (20/14)
1 set (at workout pace)
5 Wall Ball (at workout weight and height)
Metcon
12:00
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
150 Wall-Ball Shots, 20# / 14#
Finisher
Metcon (Checkmark)
2 Sets (Not For Time)
10 GHD Sit Up + :20Static Hold (:20 hold after the 10th rep)
1:00 Chinese Plank
7 Straight Arm Side Plank Lifts (7 each side)
10 GHD Sit Up + :20Static Hold (:20 hold after the 10th rep)
1:00 Chinese Plank
7 Straight Arm Side Plank Lifts (7 each side)
Accessory
Metcon
2 rounds:
1:00 Plank
20 Deadbugs (Controlled)
1:00 Superman Hold
1:00 Plank
20 Deadbugs (Controlled)
1:00 Superman Hold