WOD – Tue, Sep 16
Intent
Warm Up (Checkmark)
General Warm-Up (0:00–8:00)
400m Run
2 rounds:
- 10 air squats
- 10 glute bridges
- 10 broad jumps (easy in round 1, bigger in round 2)
- 10 overhead reach lunges (accentuate hip flexor stretch)
Specific Warm-Up (8:00–13:00)
- 5 tempo air squats
- 3 back squats (empty bar)
- 2–3 reps build to working load
- 50m farmer’s carry (light DBs)
Back Squat (Weight)
(13:00–28:00)
Every 2:30 x 5 Sets
- Back Squat x 5 @ 80–85%
Conditioning (Time)
RXConditioning (33:00–46:00)
3 Rounds for Time:
400m Run
50m Double Dumbbell Farmer Carry (50/35s)
15 Box Jumps (24/20)
Goal Sub 10:00/ Cap: 12:00
Intermediate: 35/25 DBs
Baseline: 200m run, step-ups, light DBs
Cool Down (Checkmark)
(46:00–56:00)
- :30 frog stretch
- :30 couch stretch
- 5 slow air squats
2 rounds NFT
Heavy squat paired with a grippy midline and running challenge. Make all squatting sets working sets in order to push your strength numbers up! If you feel like high loading is out of the question, then focus on mechanics and consider adding a pause in the bottom of the squat for a challenge. Today’s conditioning is a burner and it should feel like it. With 3 rounds of the prescribed work it doesn’t look like much, and that is where it puts the demand on output and intensity. Focus on good running mechanics and steady breathing rate in order to keep the heart rate in control–the hard part is keeping your focus and pace off the box jumps into rounds 2 and 3.