WOD Blog

Wed, Nov 13 2024

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

11.13.2024


(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
5 Sets
3 Back Squats @76-81% 1RM Back Squat
*Rest as needed between sets.

5 Sets
3 Front Squat @81-86% 1RM Front Squat
*Rest as needed between sets.

Workout
5 Sets:
120m SkiErg
2 Rope Climbs
150m SkiErg
15 GHD Sit Ups
120m SkiErg
2 Rope Climbs
-rest 1:1 b/t sets-