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08/05/24 Wednesday Workout of the Day

Warm-Up:

3 Sets, For Quality

10 Cossack Squats *Slow and Controlled

5 Jumping Pull-Ups + 3 sec Eccentric


Strength + Stability


12:00 minute EMOM

minute 1: 5 Pause Back Squats (2sec) @ 7 RPE

minute 3: Rest


"Fraser"


3 Rounds for Time

42 Wall Balls 9/6kg

21 Toe to Bar


Time Domain: 9:00-13:00 minutes

Time Cap: 15:00 minutes


Competitor:

3 Rounds for Time

42 Wall Balls 12/9kg

21 Toe to Bar


Primary Objective: Complete each round of the workout in around 4 minutes to keep total time close to 12 minutes on the clock.


PRVN Mobility #10

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch


Optional Accessories

16:00 minute EMOM

minute 1: 30 Russian Twists

minute 2: 20 Alternating V-Ups

minute 3: Max Side Plank

minute 4: Rest


Alternate Side Plank every other round


For Russian Twists, Over and Back = 1 rep


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