WOD Blog

Mon, Jun 9 2014

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3195 days ago)

Squats 6/9/2014

(Time, Rx2)
Warm-up
Dots 2x
Butt Kickers -->
High Knees <--
Walking Quad Stretch -->
Zombie Walks <--
Inch Warm -->
Spiderman <--

Mobility
Crossover Symmetry
Shoulder Distractions
Stretch Ham/Calf/Quad
Russian Baby Maker
Extended Spiderman Stretch (PNF: Proprioceptive Neuromuscular Facilitation)

Skill
Handstand Push-ups

Strength: Squats
3 x 5 @ 70% of 1 rep max

WOD
Buy In: 400 weighted run (50# sand bag)
3 rounds of:
-15 Burpees
-20 KB Swings (24K)
Cash Out: 400 weighted run (50# sand bag)

Planned: Mon,Jun9,2014 Sun,Jun1,2014

1^st	20:34 Rx	Tomario Mon, Jun 9, 2014
2^nd	20:57 Rx	Derrick Wils Mon, Jun 9, 2014

Tomario	20:34 Rx	165 back squat 3 sets of 5 reps
Derrick Wils	20:57 Rx	Established 1 rep for Back Squat