WOD 10/10/2022

3 RFQ of:

:30 Second Assault Bike/
5 Kip Swings + 3 Pull Ups/
10 Air Squats + 5 Each Alternating Box Step Up/
10 Alternating Dumbbell Snatch (HBD)

Build weight, height and intensity each round with round 3 @90% Hard But Sustainable Pace; Rest as needed + 90 Seconds before B1
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2 sets:
4 Chest to Bar/
5 Air Squats + 10’ Walking Lunges/
4 Dumbbell Snatch (build in weight)/
4 Box Jumps + Step Down (build in height)

Build intensity each round with round 2 @ B2 Pace; Rest 45 Seconds between rounds and 90 Seconds before B2
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Airheads Extreme

3 Rounds of:
Minute 1: 12 Chest to Bar (Or 16 Pull Ups)/
Minute 2: 10 Air Squats + 50’ Walking Lunge/
Minute 3: 20 Alternating Dumbbell Snatch (50/35)/
Minute 4: 12 Box Jumps (24/20)/
Minute 5: Rest

Time cap each set: 45 seconds
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C1 DB Bench Press – 12/12/12/12
Top Down DB Bench

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C2 Weighted Hip Thrust – 4 sets: 12 reps
Reps, Sets, Intensity, Tempo and Rest Prescribed Below

Focus: Set up and brace a bench to prevent it from tipping. Put a hip halo just above your knees drive out on the band throughout the movement. Using either a barbell or heavy dumbbell across the hips, place the upper back on the bench. Place feet squat width apart and drive through the heels to elevate the hips until extension is reached. Keep the glutes engaged during entire extension to prevent overextension of the lower back. Use an extra t-shirt or towel to provide padding if barbell/dumbbell is uncomfortable when loaded.
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