WOD Blog

Thu, Jan 12 2023

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3189 days ago)

1.12.2023


(Check In)
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo Warmup
-into-
6 min AMRAP
30 Single Unders
5 Front Squats (empty bar)
5 Muscle Cleans (empty bar)
(3-4 sets)

2. Workout Prep
2 sets: (each)
10 Double Unders
2 Front Squats
2 Power Cleans
*Build up in weight*


Workout

Teams of 2
5 sets (each/1:1)
50 Double Unders
10 Front Squats (50/35)
5 DB Power Cleans (50/35)


Modified
Teams of 2
5 sets(each/1:1)
50 Single Unders
10 Dumbbell Squats (light)
5 Dumbbell Power Cleans (light)


Target time each set: sub 1 minute 30 seconds
Time cap each set: 2 minutes

Accessory
Lateral Band Walk
*Rest 2:00-2:30 b/t sets

Focus: Using a moderate weight resistance band around the legs (just above the knees), stand with knees slightly and bent and out against the band. Perform lateral steps for the required number of repetitions, insuring that the knees do not dip in during steps.

4 sets: 30 yards

Single Leg DB Hip Thrust
*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets to the opposite side. Keep dumbbell centered over the hips the entire time.