WOD – Wed, Nov 23
Warm-up
Back Squat (Every 2:30 Lift
RX
For load:
Back squats
5-5-3-3-3-1-1-1-1-1
RX
For load:
Back squats
5-5-3-3-3-1-1-1-1-1
INTERMEDIATE
Same as Rx’d
BEGINNER
Same as Rx’d)
<h3>INTENDED STIMULUS</h3><ul><li>Compare to October 25, 2022.</li><li>Build to a heavy 5, 3, and 1.</li><li>Aim to set a new 1-rep max back squat.</li><li>Lift once every 2:30.</li></ul>
FINISHER (Calories)
3 sets for max Calories Row-Bike -Erg
1 minute on
1:30 rest
Cool Down
Accumulate:
1:00 foam roll quads
1:00 foam roll lower back
1:00 foam roll calves
2-3 minutes Rowing Running Biking
Over All Dynamic Body Activation
2 sets:
10 “T” push-ups
5 lateral lunges/side
5 DB/KB goblet squats
5 DB/KB pause goblet squats
– Increase load for the squats each set.
– Increase ROM on lunges and/or add load in 2nd set.
SQUAT THERAPY
1 set:
5 wall squats
1 set:
10 back squats
– Use an empty barbell.
BUILD-UP
2-3 sets:
5 back squats
– Rest 1:00-2:00 between sets.