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WOD Blog
 | Tue, Sep 17 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
9.17.2024(Check In) 1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Mayhem 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 Strength 3 Rounds 200m Run 20 Front Squats (75/55) *Rest as needed between rounds. -Then- 1 Front Squat @65% 1RM Front Squat 1 Front Squat @70% 1RM Front Squat 1 Front Squat @75% 1RM Front Squat 1 Front Squat @80% 1RM Front Squat 1 Front Squat @80% 1RM Front Squat 1 Front Squat @85% 1RM Front Squat 1 Front Squat @85% 1RM Front Squat *Score is the weights of single Front Squats. NOTE: The 200m Runs should be done as more of a jog. The Loading for the 20 reps should be light! This will be a great warm up for your singles! Non-Barbell Option: 3 Rounds 200m Run 20 Dumbbell Front Squats (2x35/20) *Rest as needed between rounds. -Then- 5 Dumbbell Front Squats RPE 6/10 5 Dumbbell Front Squats RPE 6/10 5 Dumbbell Front Squats RPE 6.5/10 5 Dumbbell Front Squats RPE 7/10 5 Dumbbell Front Squats RPE 7.5/10 5 Dumbbell Front Squats RPE 8/10 5 Dumbbell Front Squats RPE 8.5/10 Workout 7 Sets 500m Row with Decreasing Rest After set 1 = 3:00 rest After set 2 = 2:30 rest After set 3 = 2:00 rest After set 4 = 1:30 rest After set 5 = 1:00 rest After set 6 = :30 rest Cool Down 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 1 Minute Dorsiflexion Matrix 1 Minute Foot Smash |
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