WOD NOTES:
The front squat will be slightly lighter today with the added tempo (4111) this means that the squat will take four seconds on the down phase for each rep.
Position will be essential to perform the squat efficiently. Focus on a vertical torso while maintaining core contracted and ribs “down”.
Fitness and Performance
Dymamic prep:
2-3 sets based on individual needs
Wall Squats x 5
OHS w/dowel x 5
Wrist mob x 45 seconds
15 minutes
Every 3 minutes x 5 sets
4 – 5 front squats (4111)
For time
50-40-30-20-10
Sit ups
Weighted Reverse lunges*
*hold on to a medicine ball or slam ball recommendation is 20/15
Sport
Dynamic prep
3 sets
PVC shoulder opener in rack x 30 seconds
3 position trap raises x 6’s
Band hip flexor stretch x 30 seconds
5 minutes
Draw out your foot work and practice jump and land drills
4 sets
Jerk balance x 3 (in your marked location)
5 sets
Jerk dip + Jerk
5 sets for times
10 Calorie Assault bike
20 UB Wall balls 30/20
Rest 90 seconds
