WOD – Wed, Jun 4
Intent
Warm Up (Checkmark)
General: (0:00-13:00)
100m Run
20 Walking lunge
100m Run
20 Alternating step up (20’)
100m Run
20 Plank shoulder tap
100m Run
5- narrow air squat
5 normal air squat
5 wide air squat
5 normal stance squat jump
___________
Specific: (13:00-25:00)
5 Back Squat from rack (2 count pause in bottom)
5 Back squat normal tempo
2x Sled sprint 10 yards
3×3 back squat building to first set!
Conditioning (Weight)
RXConditioning/ Intermediate/ Baseline (25:00-55:00)
Every 3:00 x 10 sets
3 Back Squats
+
1 x 40 yard (120ft.) sled sprint
Cool Down (Checkmark)
(56:00-60:00)
1:00 bottom squat hold (relaxed position, elbows pressing out knees)
Today we focus on lower body strength and power! This is a great way to combine stimulus that can build upon one another. This is close to a method of training called Post Activation Potentiation or PAP. The goal is to activate musculature through the heavy squat and apply it directly to a movement that utilizes similar musculature to maximize it like the sled sprint.