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The Ghost Of Open WOD 14.3

10
Sep

The Ghost Of Open WOD 14.3

We begin the week working on unilateral strength but this time in our lower body. Split squats are a great way to develop single-leg strength, balance, and coordination. Having the rear foot elevated adds a level of complexity to the normal squat that is challenging and “fun”. Make sure you’re balance first before performing this squat.

The metcon is a variation of Open WOD 14.3. In this version, we’re doing thrusters instead of deadlifts and the rep remain the same.

Strength:

Bulgarian Split Squats (rear foot elevated): 5×5, AHAP

Conditioning:

AMRAP in 8min:
7 Thrusters (75/55)
14 Box Jumps (24/20)
7 Thrusters (95/65)
14 Box Jumps
7 Thrusters (115/75)
14 Box Jumps
7 Thrusters (135/95)
14 Box Jumps
7 Thrusters (155/105)
14 Box Jumps
7 Thrusters (185/125)
14 Box Jumps

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