workout of the day
04.03.2023
WOD
"Air Jordan"
Every 3:00 for 6 sets
30 DUs or 30 speed steps
10 push ups
20 air squats
Strength
Wendler week 4- deload
Deadlifts
5 reps @ 40%
5 reps @ 50%
5 reps @ 60%
accessory- light weight or body weight
3 sets of Bulgarian split squats x8/side
3 sets of single side RDLs x 8/side
WOD
"Air Jordan"
Every 3:00 for 6 sets
30 DUs or 30 speed steps
10 push ups
20 air squats
10.20.2022
WOD
"Wagon Wheel"
13:00 AMRAP
kettlebell swings x 10 reps
box jump overs x 5 reps 24/20"
after each round, add 5 reps to both exercises. Keep adding 5 reps until time expires
Warm Up
50 feet quadruped reverse crawl
5 each side underswitch to crab reach https://youtu.be/Yrgx959kdME
5 sumo inchworms + push up
then
one round
3 eccentric pull ups with a 5 second descend
15 each lateral banded leg raises
30 seconds banded perfect stretch hold
Strength
A. barbell hip thrusts
3 sets of 10 reps @80% your DL max
B. Bulgarian split squats
3 sets of 7 reps each side- heavy
WOD
"Wagon Wheel"
13:00 AMRAP
kettlebell swings x 10 reps
box jump overs x 5 reps 24/20"
after each round, add 5 reps to both exercises. Keep adding 5 reps until time expires