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WOD Blog
 | Fri, Feb 9 2024 |  |
 | Gymversary: Kevin(9) |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
2.9.2024(Check In) 1. Crossover Symmetry Activation 7 reps of each movement 2. Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 3. Barbell Prep 3 Sets 1:00 Row (moderate) 10 Lateral Box Step Up 20 Step Back Lunge Strength dumbbells on shoulders 4 Double Dumbbell Step-Ups 4 Double Dumbbell Step-Ups 4 Double Dumbbell Step-Ups 4 Double Dumbbell Step-Ups 4 Double Dumbbell Step-Ups 4 Double Dumbbell Step-Ups 4 Double Dumbbell Step-Ups 4 Double Dumbbell Step-Ups * The are 4 total step ups (alternating each leg) 4. Movement Prep/Activation and Increasing Heart Rate 2 sets (building easy to moderate): 2 minute Row 2 minute Bike -then- 2-3 Sets 5 Box Jump w/Step Down 10 Deadlifts 8 Front Squats 8 back squats 5 power cleans *All weight empty barbell. Workout FULL SEND FRIDAY! 4 Sets AMRAP x 3 Minutes 1 Burpee 3 Power Clean and Jerks (135/95) 5 Box Jump Overs (30/24) -rest 1 minute b/t sets- |
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