WOD Blog

Fri, Jun 21 2024

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3205 days ago)

6.21.2024

(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. Back Squat Prep
3 sets
10 Cat-Cows
10 Cossack Squats (5 each side)
8 Split Squats (4 each side)

Strength
Back Squat
In as few sets as possible, accumulate 35 Back Squat at 70-80%.

Workout Warm Up
1. Hinshaw Run Warm Up
- Perform each drill for 10m out, then walk back
1. High knee karaoke (over, over, walk, walk)
2. Over hurdle (heel, toe)
3. Knee to chest
4. Figure 4 (1 sec)
5. Lunge with reach overhead
6. Lunge torso twist (Pull hand)
7. Toy soldiers
8. High knee + arm swing
9. Butt kick + arm swing
10. Straight Leg (shallow heel)

20m out walk back
11. Side step out and back
12. Side step jumping jack out and back

Sitting
13. Sitting arm swing (Elbow down and back) 20 sec
14. Standing arm swing (Elbow down and back) 20 sec

Perform each drill for 10m
15. Toes out walk
16. Toes in walk
17. Heels walk
18. Toes walk
19. Outside Foot walk
20. Inside Foot walk
21. 50m hash marks (fast feet) forwards & backwards
22. 30m (20m speed up, 10m to slow down)
23. 45m (35m speed up, 10m to slow down)
24. 60m (50m speed up, 10m to slow down)

Workout

AMRAP 19 Minutes
Run 400 meters with a plate or dumbbell (35/25)
19 Burpees