WODs
 | Sun, Feb 28 2021 |  |
| BBWOD - The Open Road Wk 1 Day 4 - SuperSet | BBWOD - The Open Road Wk 1 Day 4 - Front Squat | BBWOD - The Open Road Wk 1 Day 4 - Def. Sqt Snatch | Back Squats 5X5 |
BBWOD - The Open Road Wk 1 Day 4 - SuperSet
(Weight)
COMPLEX A
- 12 WALKING LUNGE WITH DUMBBELL TWIST (5lb increase / week)
- 8 SINGLE LEG RDL WITH ROW (CROSS CORE) (5lb increase / week)
COMPLEX B
- 60 second HANGS (PRONATED GRIP)
- 200ft DUMBBELL FARMERS CARRY (Use a pair of dumbbells that together equal 80% of your body weight. Target 5lb increase / week.)
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BBWOD - The Open Road Wk 1 Day 4 - Front Squat
(Weight)
Front Squat
In Week 1, work to 85% of your 1RM Front Squat for 1x2.
Then decrease weight by 10% for Drop Set 1x3.
Target 5kg (11#) increase / week if work sets are above 130kg (287#).
Target 2.5kg (5.5#) increase / week if work sets are below 130kg (287#).
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BBWOD - The Open Road Wk 1 Day 4 - Def. Sqt Snatch
(Weight)
Squat Snatch from Deficit
Work from a 3-4 inch deficit.
In Week 1, work at 75% of your 1RM Snatch for 6x1.
In Week 2, apply target weight increase and complete 5x1.
In Week 3, apply target weight increase and complete 4x1.
In Week 4, apply target weight increase and complete 4x1.
Target 5kg (11#) increase / week if work sets are above 100kg (220#).
Target 2.5kg (5.5#) increase / week if work sets are below 100kg (220#).
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Back Squats 5X5
(Weight)
5 sets of 5 back squats
Working up to 75% of 1 rep max.
Rest 90 secs between rounds.
***This is NOT a max day. Do not exceed 75% of 1RM.
Focus is on technique; fine tune the details of your movement patterns.
Options are:
• Standard BSQ <= 75%
• Pause BSQ <= 60%
• Box BSQ <= 65%
• Tempo BSQ <= 55%
Planned: Mon,Dec1,2025 Wed,Nov26,2025 Mon,Oct20,2025 Tue,Oct14,2025 Tue,Sep2,2025 Mon,Aug25,2025 Mon,Aug18,2025 Mon,Jul28,2025 Mon,Jul14,2025 Wed,Jun18,2025 Wed,Mar26,2025 Fri,Mar21,2025
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