WOD Blog

Mon, Feb 13 2023

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3194 days ago)

2.13.2023

(Check In)
Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
2:00 machine
-into-
3 sets:
5 Kettlebell Swings (eye level)
5 Tempo Goblet Squats (3 second negative)
30 seconds single/double unders
5 Bench Press (empty bar- build across sets)

2. Workout Prep
2 sets:
5 Kettlebell Swings (build in weight)
5 Goblet Squats (build in weight)
10 Double Unders

3. Strength Prep

Athletes are tempo back squatting at 60-70% effort (By Feel) at 3x10. (Tempo: 4 Sec Down, 1 Sec pause at bottom, 3 Sec up, 1 Sec pause at top) Encourage athletes to create a strong rack position by keeping hands just outside of shoulder width and also pressing up into the bar with palms (rather than just letting the bar sit up the traps). Athletes should take a deep breath in at the top of each rep, brace, and then breathe out when coming out of the squat.

Workout
Hot Dog and Fries

5 rounds
12 Kettlebell Swings (53/35)
12 Kettlebell Goblet Squats (53/35)
60 Double Unders

Modified
5 rounds
10 Russian Kettlebell Swings (light)
10 Kettlebell Goblet Squats (light)
50 Single Unders

Target time: 8-10 minutes
Time cap: 12 minutes

Strength
Tempo Pause Back Squat
3x10
Tempo: (4-1-3-1)

Tempo: 4 Sec Down, 1 Sec pause at bottom, 3 Sec up, 1 Sec pause at top

Mobility
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)