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WOD Blog
 | Mon, Jan 27 2025 |  |
 | Gymversary: Todd(11) |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3195 days ago) |
1.27.2025(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 and Increasing Heart Rate 10:00 moving through: 1:00 Ski (OR Row) (easy-moderate) 10 Step Back Lunge 3 Sit to Stand Rope Climb (or 5 Ring Rows) 50ft Single Arm Overhead Carry (each arm, moderate) 50ft Front Rack Carry (moderate) -Then- Warm up to workout weights w/1 Half Rope Climb after each set. Workout For Time 75ft Overhead Walking Lunge (75/55) 3 Rope Climbs -at minute 2:30- 75ft Overhead Walking Lunge (95/65) 3 Rope Climbs -at minute 5:00- 75ft Front Rack Walking Lunge (115/80) 3 Rope Climbs -at minute 7:30- 75ft Front Rack Walking Lunge (135/95) 3 Rope Climbs -at minute 10:00- 75ft Back Rack Walking Lunge (155/105) 3 Rope Climbs -at minute 12:30- 75ft Back Rack Walking Lunge (185/125) 3 Rope Climbs Strength Front Squats 5 Sets 1 Front Squat (as heavy as possible) Non-Barbell Option: 5 Sets 5 Goblet Squats (kettlebell or dumbbell) - as heavy as possible *This structure can look a couple of different ways: 1. Build in weight each set. Start light and practice BIG jumps. 2. Do a couple of warm up sets (not a lot, we want low volume here) and then hit all 5 singles at the same, challenging weight. 3. Start light and stay conservative with the loading (stay around 75-80%) if legs aren’t feeling great. Hip Extension + Hanging Knee Raises + Sissy Squat 3 Sets 10 Barbell Back Rack Hip Extensions Accumulate :30 Parallette L Sit Hold 5-7 Sissy Squats *Rest as needed in between sets. |
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