Wednesday July 27, 2022

“It’s not just about effort. It’s also about the consistency.” -Anonymous 

Warm Up: 
1 set:
:40 plate hops
:40 spiderman hold (:20 per side)
:40 air squats

1 set:
:40 plate hops
:40 spiderman reach and turn (:20 per side)
:40 counter-balance squats

1 set:
:40 plate hops
5 counter-balance squat hold (:10 hold per squat)

Specific Warm-Up: 
4-5 sets:
1-5 front squats

WOD:
For load:
3 sets:
Every 3:00
1 front squat
3 sets:
Every 2:00
2 front squats
3 sets:
Every 1:00
3 front squat

Intermediate: 
Same as Rx

Beginner:
Same as Rx

Home WOD:
Equipment:
For reps:
3 sets:
Every 3:00
1:00 weighted single-leg squats
3 sets:
Every 2:00
:45 DB front squats
3 sets:
Every 1:00
:30 DB goblet squat

Bodyweight:
For reps:
3 sets:
Every 3:00
1:00 single-leg squats
3 sets:
Every 2:00
:45 air squats
3 sets:
Every 1:00
:30 jumping squats

Movement scaling options: 
Front squat: Back squat, DB squat, Front-rack lunge.

Post-Workout Skill Work: 
1 set:
400-m front rack walk (65/95 lb)