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WOD Blog
 | Mon, Mar 24 2025 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3197 days ago) |
3.24.2025(Check In) 1. Crossover Symmetry Activation 2. Hip Halo Activation - 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 2-3 Sets 1:00 Ski OR Row (moderate) 5 No Jump Burpee 10 Hanging Scap Retractions 5 Kip to Swing 5 Box Jump 5 Box Get Over -Then- Warm up to workout heights w/1 Strict Pull Up after each height increase. 4. Workout Prep 1 set (at workout pace): 2 Burpee Box Get Overs (at workout height) 1 Strict Pull Up 2 Burpee Box Jump Overs (at first workout height) 1 Strict Pull Up 2 Burpee Box Jump Overs (at second workout height) (or burpee to bar) Workout 3 Rounds 6 Strict Pull Ups 8 Burpee Box Get Overs (48/40) -rest 2 minutes- 2 Rounds 9 Strict Pull Ups 16 Burpee Box Jump Overs (30/24) -rest 2 minutes- 1 Round 12 Strict Pull Ups 24 Burpee Box Jump Overs (24/20) Strength 5 Sets 3 Tempo Back Squat (Build in weight each set, but stick to the tempo) *Rest as needed between sets. -Then- 5 Sets 1 Tempo Back Squat @80-85% of heaviest triple from above (Done as singles) *Rest as needed between sets. *Tempo 32X1 = 3 seconds down, 2 second pause in the bottom, explode up, 1 second at the top |
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