WOD – Fri, May 19
Warm-up
1 Front Squat + 3 Back Squat (Every 2:30
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.
051923 WOD (AMRAP – Rounds and Reps)
RX
AMRAP 10:
9 front squats (65/95 lb)
30 crossovers
INTERMEDIATE
AMRAP 10:
9 front squats (55/75 lb)
30 double-unders
BEGINNER
AMRAP 10:
12 front squats (35/55 lb)
30 single-unders
INTENDED STIMULUS
7-9rounds.
Fast couplet with quick transitions.
Athletes should complete all squats unbroken.
Spend no more than 1:00 on crossovers.
Cool Down
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
:30 KB horn on calves
2minutes Rowing Running Biking
Over All Dynamic Body Activation
ankles. knees, hips shoulders
2 set:
10 Counter balance squats w10/14WB
10 Cossack with 10/14BP
10 Thoracic back bends with 10/14 WB
10 Scorpions
10 Push up to pike
10 Samson stretch lunges
PVC front rack stretch
2-3 sets: PARTNER UP|3:00
1 front squat + 3 back squats