5.6.22 WOD

WARMUP
2:00 MIN MACHINE
1:00 MIN WALL SIT
20 ALT LIZARDS
20 – 90/90 HIP OPENERS
MINI BAND WARM UP
40 SIDE TO SIDE LATERAL STEPS
20 AIR SQUATS
30 GLUTE BRIDGES
15 CLAM SHELLS E/S
10 EMPTY BAR FRONT SQUATS
10 GOBLET SQUATS

STRENGTH
FRONT SQUATS
EVERY 2 MINS X6 (12 MINS)
3 FRONT SQUATS + 10 HEEL ELEVATED GOBLET SQUATS (FAST)
START @60% AND BUILD EACH SET

AT 12:00 MARK – FOR TIME (3 MIN CAP)
50 TIBIAL RAISES

WORKOUT OF THE DAY
FOR TIME
9 – 18 – 27 – 36 – 45 (MALE) / 6 – 12 – 18 – 24 – 30 (FEMALE)
CALS ON ANY MACHINE
27 – 21 – 15 – 9 – 3
HANG POWER SNATCHES @75/55