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WOD Blog
 | Tue, Oct 15 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
10.15.2024(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. Barbell Prep 3 sets: 20 Lateral Line Hops 10 Sit Ups 10 Jumping Air Squats -then- Front Squat Skill Transfer Exercises - 3-5 reps of each movement. 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 @85-90%% 1RM Front Squat 1 Front Squat @85-90%% 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 Single Dumbbell Front Squats (50/35) *Rest as needed between rounds. -Then- 5 Double Dumbbell Front Squats @ 6/10 RPE 5 Double Dumbbell Front Squats @ 6.5/10 RPE 5 Double Dumbbell Front Squats @ 7/10 RPE 5 Double Dumbbell Front Squats @ 7.5/10 RPE 5 Double Dumbbell Front Squats @ 8/10 RPE 5 Double Dumbbell Front Squats @ 8.5/10 RPE 5 Double Dumbbell Front Squats @ 9/10 RPE *Score is the weights of Double Dumbbell Front Squats Workout 1000m Row @70% Effort -Rest 3 minutes- 10x 200m Row @80% Effort *Rest 30 seconds after each set. 1000m Row @90% Effort *Note: Only resting 30 seconds after the last set of 10x 200m row (not 3 minutes). |
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