WOD – Wed, Apr 12
Warm Up
1 Front Squat + 3 Back Squat (E3MOM
7 Sets for Load
1 Front Squat + 3 Back Squats)
7 Sets for Load
1 Front Squat + 3 Back Squats)
Athletes use the same load for both lifts. The heaviest load will be based on your best front squat.
Perform a quick transition from the front rack to the back rack.
Use a rack for this workout.
Perform a quick transition from the front rack to the back rack.
Use a rack for this workout.
BEGINNER
7 sets for load:
3 front squats + 5 back squats
INTENDED STIMULUS
- Heavy squat day.
- Athletes use the same load for both lifts. The heaviest load will be based on your best front squat.
- Perform a quick transition from the front rack to the back rack.
- Use a rack for this workout.
041223 WOD (Time)
RX
3 rounds for time:
20 alternating single-leg squats
20 alternating DB snatches (35/50 lb)
SCORE:TOTAL TIME
INTERMEDIATE
3 rounds for time:
10 alternating single-leg squats
20 alternating DB snatches (35/50 lb)
SCORE:TOTAL TIME
BEGINNER
3 rounds for time:
20 alternating back-step lunges
20 alternating DB snatches (20/25 lb)
INTENDED STIMULUS
6:00 – 11:00.
Each movement should take around 1:00 early on and remain under 1:20 in later rounds, keeping each round under 3:00.
Ensure athletes bend the legs and keep the hips low to preserve midline stability and delay midline fatigue.
Cool Down
2 sets:
1:00 foam roll quads
1:00 foam roll lower back
2minutes Rowing Running Biking
Over All Dynamic Body Activation
2 Rounds:
:30 PVC pass throughs
:30 air squats | air squats with knees together
:30 PVC side bends
:30 lunges | step-back lunges
:30 PVC good mornings
:30 single-leg squat to parallel | heel-hooked foot-wrapped single-leg squat
2-3 sets: PARTNER UP
1 front squat + 3 back squats