WOD:

1a) 0:00 – 15:00 – Back Squat – Every 3:00 x 5 sets: 7 Reps @ 60-70%

Use the same loading as last week, adjust slightly as needed if you over or underestimated your abilities. Loading should be moderately difficult. If you don’t have access to a Squat Rack, perform this as a Front Squat, taken from the floor, @ 10 reps instead of 7.

1b) 15:00 – 23:00 – Bulgarian Split Squat – Every 2:00 x 4 sets: 10 Reps/side

Load with whatever you have for gear. Goal is some sort of Front Rack position, Barbell, Dumbbells, Kettlebells, D-Ball, etc. Perform all 10 reps on 1 side before switching to the other.

1c) 23:00 – 27:00 – 4 minute AMRAP:

10 Sumo Stance D-Ball Squats

10 D-Ball Good Mornings

Focus on range of motion and activation over speed. Goal is to move through this continuously for 4 minutes. If you don’t have a D-Ball use Kettlebell or Dumbbell in the Goblet position.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE

Warm-up

Body

Move

Sport

Sport Squats

Workout + Thoughts