WOD Blog

Fri, Jun 14 2024

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

6.14.2024


(Check In)
1. Crossover Symmetry Activation

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. Movement Prep/Activation
2-3 Sets
:30 Standing Bike (moderate)
20 Step Back Lunge
10 Alt Leg V-up
10 Split Squat

4. Workout Prep
1 Set (at workout pace)
4 Jumping Split Lunges
4 V Ups
10ft Dumbbell Front rack Walking Lunge (at workout weight)
2 GHD Sit Ups

Workout
3 Sets:
50ft Dumbbell Farmers Hold Walking Lunge (2x50/2x35)
20 V Ups
-rest 30 seconds-
50ft Dumbbell Front Rack Walking Lunge (2x50/2x35)
20 GHD Sit Ups
-rest 2 minutes b/t sets-

TARGET SCORE
*There are 6 total scored sets. This is so we are not scoring the 30 seconds rest.
Sets 1, 3, and 5 are Lunge + V-Up time
Sets 2, 4, and 6 are Lunge + Sit Up time

Target Time each set: sub 2 minutes

Time Cap each set: 2 minutes 30 seconds

STIMULUS and GOALS
How to Pace: STEADY!
Welcome to the buffet table, main dish tonight consists of hamstrings and a side of core. These moderate, quick sets are designed to attack your lower half and challenge your threshold. We wanna see a consistent high intensity on each set.


Strength
4 Rounds

10 Strict Pullups @ Moderate weight – maintain control and quality RPE 7
10 Seated Neutral Grip Cable Row @ moderate weight – maintain quality RPE 7
10 Ring Curls – maintain quality RPE 7
10 Incline Bench Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7

-Rest 3 min b/t rounds-