Endurance-
Row or Run
3 x 7:00 with 1:30 rest between each
interval
RPE = 3 – 5
WOD-
Today’s WOD brought to you by Ali Kesler, formerly Nichols. Do all or some of what’s below. Tag #VerveatHome and @ali.nichols.kesler or @ali_baking.the.world.better
“Ali Kesler”
A. Booty
50-40-30-20-10
Hip thrusts (Use a band around knees if you have one)
Good mornings with barbell (Use a KB or DB if no barbell, or simply do them
unweighted and slower)
Step ups 24” – one leg at once 25 Right leg, then 25 left leg
B. 50 Hip abductions right side, 50 Hip abductions left side (Use a band if you have one)
*Every time you break 10 air squats
C. As many rounds as possible in 10:00 of
10 Power snatches 95#(65#)
30 Double unders, single unders, or bunny hops
15 Power cleans 95#(65#)
30 Double unders, single unders, or bunny hops
*No barbell, use a DB or KB for snatches and go
from the hang. 10 right arm, 10 left arm For power cleans, use a DB or KB and do hang power
cleans, 8 right arm, 8 left arm
D. 4 rds
20 sit ups
10 second hollow hold
NO REST! Go right into next round.
