Wednesday Jun 8

BACK SQUAT AND LONG WOD

Warm Up

EMOM 4 mins:

Min 1: 3 Scap pulls + 3-5 Beat swings + 7 banded straight arm lat pulldown

Min 2: Row/Bike/Ski/Run 

Mobility

Dynamic hip to lat slide stretch 10 reps/side

Specific

Goblet squat hold + shift

3 x 10 seconds stretch/ankle.

Stand up for 5-10 seconds before the next set

This exercise will prime:

1) Ankle mobility

2) Hip mobility

3) Hip stability

4) Foot stability

5) Squat coordination 

Weightlifting

Back Squat

4 x 1 @ 94-96%

4 x 3 @78-82%

Don’t exceed your 1RM

TC: 10-15 min

Score: Heaviest Weight

Scaling options

Beginner

4 x 1 @ Heavy

4 x 3 @Moderate 

Workout

Amrap 20

3 Burpee box jump overs 24/20″

6 DB  Cleans @ 22.5/15 KG x 2

9 Cal Row

Score: Rounds and Reps

Scaling Options

RX+

3 Burpee box jump overs 24/20″

6 Sandbag over shoulder @100/70 lbs

9 Cal Row

SC

3 Burpee box jump overs 24/20″

6 DB Cleans @ 15/12.5 x 2

9 Cal Row

Fit

3 Burpees

6 DB Cleans @ moderate x 2

9 Cal Row

 

Extras

3 sets

6/6 Rotational Med Ball Scoop Toss @30/20 lbs

12 Alternating Plank bird dogs 

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