WOD - Thursday 2021-04-15

OVERVIEW

Squat day!!! Today we’ll test our strength on the King/Queen of lifts - Back Squat. While below parallel is always the goal, we should try to force it. Let’s focus on avoiding excessive “butt wink” and forward leaning postures. Keep tight, maintain that tripod foot, hit your depth, and stand strong.

Oh, and we’ll burn the lungs and legs after with some goblet squats and burpees.


WARMUP

Mobility

  • Spidermans x 5 each (elbow drop + reach + hamstring)

  • 3 min plate squat

Warmup x 2 rounds

  • 10 banded goblet squats

  • 2 lengths of the rig banded monster walks

  • 10 Kang squats (good morning into squat)

  • 10 Curl ups


WOD

Back Squats

20 min to find 1 rep max

7 Rounds for time

1 min each movement

10 Goblet squats

8 Over the KB/DB burpees


COOL DOWN

Quad mash/couch stretch

Aductor mash


67 views0 comments

Recent Posts

See All

WOD: Week of 6/7

Monday 6/7 Grettel 10 Rounds for time 3 Clean & Jerks 3 Over the bar burpees Tuesday 6/8 Back Squat 5 reps @ 65-70% 3 reps @ 75-80% 1 rep @ 85-90% 8 reps @ 75% 8 reps @ 75% 8 rep @ 75% 2-3 min rest be

WOD: Week of 6/1

TUESDAY 6/1 SLIPS 8 Tabata rounds each Scales (front & back) L-Sits Inversions (Handstands) Planks bike Sprints... Stretching WEDNESDAY 6/2 Deadlifts 5x3 For Time: 3 Rounds 15 Deadlifts (80% of heavie

WOD: Week of 5/24

Monday Snatch Complex Snatch Deadlift Hang Snatch OH Squat Snatch Balance 8x1 4 Giant sets, not for time SLRDL x 8 ea 2 Turkish Get-ups ea Toes to KB x 8 - SLOW Tuesday Chelsea 30 min EMOM 5 Pull-ups