Monday, January 14, 2013
SQUATBOX
Warm up: 400 m run; 2 x 10 goblet squats, lunges (tot), swings
Skill/focus: Box Squat
Warm up to working weight, find the right box height for you
WOD
Box Squat (height of “box” should be below parallel for adv lifters)**
2 reps EMOM for 12 min @ 60% of your 1 rm back squat
25 banded good mornings
20 tuck jumps
15 banded kb swings 53#/35# or db Russian swings
3 RFT
Score is time
Happy 34th birthday to Jerrod!
Nothing beats birthday burpulls
SQUATBOX
Warm up: 400 m run; 2 x 10 goblet squats, lunges (tot), swings
Skill/focus: Box Squat
Warm up to working weight, find the right box height for you
WOD
Box Squat (height of “box” should be below parallel for adv lifters)**
2 reps EMOM for 12 min @ 60% of your 1 rm back squat
25 banded good mornings
20 tuck jumps
15 banded kb swings 53#/35# or db Russian swings
3 RFT
Score is time
Happy 34th birthday to Jerrod!
Image
Image
