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WOD Blog
 | Thu, Sep 7 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1995 days ago) |
9.7.23(Time) Warm-up 2-4 mins of running, biking, or rowing -- then -- 2 rounds (not for time) of: 15 m of high knees 10 lateral lunges (5 per side) 15 m of butt kicks 10 squats (squat therapy style- see video below) 10 hip and back extensions 10 glute bridges (empty/light barbell) 30 secs of lateral banded steps Strength Back Squat 8-8-8-8 Use the heaviest weight you can for each set. Rest as needed between sets. 55% 1RM Conditioning 2 rounds for quality of: Walking Lunge, 50 m 50 Air Squats followed by: 12 L/12 R BULGARIAN SPLIT SQUATS : 1-1-1-1 1x [ 12 L/12 R Bulgarian Split Squats ] 1x [ 12 L/12 R Bulgarian Split Squats ] 1x [ 12 L/12 R Bulgarian Split Squats ] 1x [ 12 L/12 R Bulgarian Split Squats ] Use the heaviest weight you can for each set. |
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