WOD
 | Tue, Dec 8 2020 |  |
| Back Squat Max. Repetition | NO EQUIPMENT 1 | Pushin and Pullin | Other Results |
Back Squat Max. Repetition
(Check In)
Build to Heavy Single
| DeAnna | 155# Rx | | | Ryan D | 225 Rx | | | Kristy | 142.5 Rx | | | Lars | 225 Rx | | | Norman | 155 Rx | 18” box | | Cory | 275 Rx | | | Jennifer C | 205 Rx | | | Matthew W | 265 Rx | | | Tricia | 165 Rx | | | Suzette | 135 Rx | |
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NO EQUIPMENT 1
(Time)
*Guided Warm-Up video in comments section*
1. Run In Place 3:00
2. Mobility
- Spend 5:00 stretching the least flexible areas of the body. Hold each stretch for at least 1-2 minutes.
3. Dynamic Warm-Up
-Arm Circles (30 sec)
-Wrist Rolls (30 sec)
-Torso Rotations (30 sec)
-Leg Swings (30 sec)
-Bootstraps (1 minute)
-PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min)
4. SLIPS
-Straddle Stretch (3 sets of reach right, reach center, reach left, 30 secs each position)
-Planks (30 secs each of front, right side, back, left side)
5. 3 Rounds For Quality
(The intention here is to further warm up the body via the workout's actual movements and to practice the specific movement patterns for each)
7 Bodyweight Goodmornings
7 Glute Bridges
5-7 Hand Release
5-7 Tuck Jumps
6. AMRAP 12'
12 Bodyweight Goodmornings
12 Glute Bridges
12 Hand Release Push-Ups*
12 Tuck Jumps
*Pike Pushups if you are able
**Look up movements on YouTube if you are unsure how to perform.
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Pushin and Pullin
(Time)
For Time
Buy in: 500m Row
Into...
28-21-15-9
Dumbbell Push-Press, 50/35#
Pullups
| DeAnna | 8:51 | 20#, jumping pullups | | Norman | 12:02 | 12.5# DB; RR; 21-15-12-6 | | Jennifer C | 9:46 | 22.5#, jumping pull-ups |
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