WOD Blog

Wed, Apr 13 2022

Gymversary: Charles(2)

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

4.13.2022

(Check In)
Wednesday

Warm-up
2 ROUNDS
300m Bike
10 Air Squats + :30 Bottom of Squat Hold
5 Elevated Calf Raises w/:03 pause in bottom
:30/:30 Lat Stretch*

*With a barbell on the rack, push into the barbell with one arm as you pull the side of the rig with the other arm. You should feel a nice stretch through the lat on the side that is pulling on the rig. DO NOT pull on the barbell (this is for safety reasons) - always push into, pressing it into the rig.

Into …

2 ROUNDS
100m Jog or 300m Bike
10 Alt. Cossack Squats
10 Alt. Quad Bird Dogs* (keep the ribs tucked towards the hips!)
:30/:30 Tricep Smash**

*Same as the Alt. Bird Dog but this time, the knees are slightly off the ground in a quadruped position. Challenges balance and fires up the quads. Athletes can always keep their knees planted if needed.

**On a racked barbell, place the tricep and smash it into the barbell. Extend and flex at the elbow.

Strength
Tempo Front Squat (2x6 / 2x6 / 1x6*)
2x6 (32X1)
2x6 (31X1)
1x6 (1111)

*First 2x6 Light-Mod / Second 2x6 Mod / 1x6 Mod+.

Workout
Metcon (Time)
FOR TIME
50 Alt. DB Suitcase Lunges (35/20)
50 Sit-Ups
100 Air Squats
50 Sit-Ups
50 Alt. DB Suitcase Lunges