WARM UP – MOBILITY
Dynamic joint warm-up, hip rotations, pre-squat hip openers
2 rounds:
15-20 Banded glute steps (red band around feet)
8-10 Air squats / Barbell Back squats @3,1,X,1
12-15 Hollow rocks / Deadbugs
Review Back squat, tempo, and warm-up for WOD A
WOD A
PAUSE BACK SQUAT X 5
Every 3 min x 5 sets:
7, 7, 5, 5, 5 Back squat @3,3,X,2 tempo.
Start at ~50-60% and build each set as needed to a heavy set (keep tempo and positioning a priority)
Maintain and active hold at the bottom of your squat. Try to minimize the “bounce” out of the bottom, drive up off the hold.
WOD B
HUMBLE PIE
Every 90s x 10 rounds:
3 Hang squat cleans
4 Front rack lunge steps (2/leg alternating – step forward or back)
6 Burpees over the bar
Rx: Must start at 135/95 – choose to increase by either 5-10lbs per round building as needed. Your score is the weight used on round 10 (you can not decrease, or make jumps over 10lbs – Maximum score would be 225/185)
Int: Start at a light-moderate weight and increase as needed to a challenging weight
Beg: Choose a light-moderate weight and sustain across.
(Last completed: July 3rd, 2021)
ACCESSORY
2-3 sets: rest as needed
12-15 Elevated heels Cyclist goblet squats
20-30 Banded good mornings
12-15 Side plank raises + 20-30s side plank hold / side
