WODs
 | Tue, Feb 9 2016 |  |
| 20160209 Summary | Pause squats | Tabata x 3 | After Party - Post WOD Mobility |
20160209 Summary
(No Results Tracked)
:30 WarmUp
500M Row
10 Good Mornings
15 OHS W/ PVC
30 seconds 3rd world squat
15 Walking lunges
10 GHD Back Extensions
15 Speed skaters
30 second HS Hold
15 steps (Duck Walk - Squat Walk)
10 Kip Swings
30 second Passthroughs
20 DoubleUnders
:40 Strength
Pause Squat EMOM
:05
Tabata
:25
Hip Opener Drills/Back Stretch After Party
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Pause squats
(Weight)
20 minute E2MOM of:
3 reps- 3 second pause back squats (65%-80% 1RM)
*pause squats are a full depth squat that are held for 3 seconds at the bottom before standing back up
Requires a lot of core stability. Do not release midline at the bottom.
| Duane | 215 Rx | 65% | | Sarah | 130 Rx | 65% |
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Tabata x 3
(Reps, Rx+)
20 seconds on 10 second break
2 minute rest between Rounds
3 Tabata Rounds
Pull ups (Rx is 5, Rx+ is 10)
Push Ups (Rx is 10, Rx+ is 12)
Kb swings (53/35) (Rx is 9, Rx+ is 11)
Burpees (Rx is 6, Rx+ is 7)
Pull ups (Rx is 5, Rx+ is 10)
Push Ups (Rx is 10, Rx+ is 12)
Kb swings (53/35) (Rx is 9, Rx+ is 11)
Burpees (Rx is 6, Rx+ is 7)
Rx is 60 reps per Round
Rx+ is 80 per Round
Score is Total Reps
| Duane | 294 Rx+ | 96,102,96 | | Sarah | 202 Rx | 64,67,71 |
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After Party - Post WOD Mobility
(No Results Tracked)
Minute 1: Lying on your back with your tailbone against the wall & your feet shoulder width, pulled down under your bottom, & use an empty barbell for leverage to hold your arms down & use your abs to flatten your lower back to the floor.
Minute 2: Repeat, with feet together & still pulled down under your bottom, again using an empty barbell for leverage to hold your arms down & use your abs to flatten your lower back to the floor.
Minute 3: Repeat, with the bottom of your feet together & your knees butterflied, pressing your knees as close to the wall as possible & your feet still pulled down under your bottom, again using an empty barbell for leverage to hold your arms down & use your abs to flatten your lower back to the floor.
Minute 4: Repeat, with your right foot shoulder width, cross your left leg (ankle to above knee) pressing your knee to the ceiling & your right foot still pulled down under your bottom, again using an empty barbell for leverage to hold your arms down & use
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