WODs

"Hot Bronze"

Context: Mental Toughness – Really push yourself on every round do to how short the workout is and because of the forced rests.

Mobility: hip

Skill Practice Warm Up: 30s of double under practice, 30s rest, 4 rounds

Strength: 7 x 1 Front Squat or front box squat (7 sets of 1 rep at 75-85% of max front squat – 55-65% if you are box squatting, same weight with each set)

Super Set: 7 x 3 strict handstand push up for depth (or progression)

Metabolic Conditioning: “Hot Bronze”

For time – 3 rounds

10 back squats (Health: 45#/65#, Athletic: 65#/95#, Performance: 95#/155#)

10 burpees

200m run

1 minute rest

Scaling Guide: 6:00 – 10:00 minutes, about 2:00 per round NOT including the rest.

Coaching Tips: You will need to clean the barbell from the floor then push press it up and over to your back to start your first rep. Keep your core engaged and stay tight when you bounce out of the hole – especially if you are doing fast reps. Move through the burpees fast then run hard for the 200m because you have a one minute rest in between rounds.

Team Version: 20 squats, 20 burpees (split as desired), run together, no rest.

Optional ‘Cash Out’ or Hypertrophy: 15 sit ups, 10 wall ball, 4 minutes, OR 3 sets of 15 single arm bench press in a superset with 15 banded good mornings