Maron 34

 In Workouts of the Day (WODS)

Firebird CrossFit – All Levels

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WOD – FBCF

Metcon (No Measure)

(10 min.) Project Squat Better Session #5

20 sec. Squat hold/10 sec. Rest

4 rounds

20 sec. Toe Touches/10 sec. Rest

4 Rounds

20 sec. Air squat/10 sec. Hold in bottom of squat

4 Rounds

* For some athletes, start with an opposite tabata, where they hold for 10 sec/rest 20 sec.

* The drill is done for quality, not reps.

Metcon (3 Rounds for time)

Rx+ – Fully Loaded

30 Front Squat (115/75 lb.)

200 m Run

50 Double-unders

perform 1 round every 5 min.

3 rounds

Rx – Partially Loaded

30 DB Front Squat (50/35 lb.)

200 m Run

50 Double-unders

perform 1 round every 5 min.

3 rounds

Fitness – Unloaded

40 Air Squats

200 m Run

60 Object Toe-taps

perform 1 round every 5 min.

3 rounds

WOD – Home Gym

Metcon (4 Rounds for time)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Dumbbell Thrusters (50’s/35’s)

21 Over-and-Back Dumbbell Hops

9 Dumbbell Clean and Jerks (50’s/35’s)

21 Over-and-Back Dumbbell Hops

6 Devils Press (50’s/35’s)

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

6 Devils Press (50’s/35’s)

21 Over-and-Back Dumbbell Hops

9 Dumbbell Clean and Jerks (50’s/35’s)

21 Over-and-Back Dumbbell Hops

12 Dumbbell Thrusters (50’s/35’s)

Metcon (No Measure)

4 Rounds:

40 Seconds Flutter Kicks

20 Seconds Rest

40 Seconds Hollow Rocks

20 Seconds Rest

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