WODs
 | Tue, Apr 24 2018 |  |
| April After Party Challenge Day 24 | 20180424 Fitness Bootcamp | BoxSquats -> Squat/Burpees |
20180424 Fitness Bootcamp
(Time)
TECHNIQUE WOD:
Wall Squats
---Wide Stance
---ToeOut Mildly so knees stay as square over toes
---Hip activation, squat to parallel depth
—-Back Flat, Core tight
---Do not relax into sit, break hip crease, but stay firm in back and core
Set 1: 10 Wall Squats
Set 2: 10 Wall Squats
Set 3: 10 Wall Squats
Set 4: 10 Wall Squats
Set 5: 10 Wall Squats
*****
Rest 2 minutes between sets
THEN:
STRENGTH WOD:
10 Rounds for time
12 Goblet Squats (53/35)
8 Burpees
Just For Fun:
5 Minutes of Handstand Walking (free or against wall)
|
BoxSquats -> Squat/Burpees
(Time)
TECHNIQUE WOD:
Box Squats
---Wide Stance
---ToeOut Mildly so knees stay as square over toes
---Hip activation, squat to parallel depth
---Do not relax into sit, unload 60-70%, but stay firm in back and core
Set 1: 10 Box Squats at 30% 1RM
Set 2: 10 Box Squats at 35% 1RM
Set 3: 10 Box Squats at 40% 1RM
****START WITH ABOVE SETS, BUT IF TECHNIQUE IS THERE WORK UP IN WEIGHT past 40% TO FIND YOUR PERFECT BOX SQUAT WEIGHT****
Rest 2 minutes between sets
THEN:
STRENGTH WOD:
10 Rounds for time
5 Back Squats (minimum of 75% 1RM for Rx)
5 Burpees
AFTER PARTY:
5 Minutes of Handstand Walking (free or against wall)
Planned: Tue,Apr24,2018 Tue,Sep20,2016 Wed,Jun22,2016 Thu,Jul30,2015 Tue,Jan13,2015
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