WODs
 | Thu, Mar 4 2021 |  |
| BBWOD - The Open Road Wk 1 Day 2 - Box Squats | BBWOD - The Open Road Wk 1 Day 2 - Push Jerk | BBWOD - The Open Road Wk 1 Day 2 - Superset |
BBWOD - The Open Road Wk 1 Day 2 - Box Squats
(Weight)
In Week 1, work at 65% of your 1RM Back Squat for 4x3.
Target 10kg (22#) increase / week if work sets are above 150kg (330#).
Target 5kg (11#) increase / week if work sets are below 150kg (330#).
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BBWOD - The Open Road Wk 1 Day 2 - Push Jerk
(Weight)
Push Jerk
In Week 1, work at 65% of your 1RM Clean & Jerk for 4x2.
Target 5kg (11#) increase / week if work sets are above 110kg (242#).
Target 2.5kg (5.5#) increase / week if work sets are below 110kg (242#).
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BBWOD - The Open Road Wk 1 Day 2 - Superset
(Time)
Complex A
Superset the following exercises for 3 sets. Rest 15 - 30 seconds between exercises.
- 3x10 WALL CURLS (Target 5lb increase / week.)
- ECCENTRIC GOBLET CURL (In Week 1, work at a moderately challenging weight. Use a 3 second eccentric tempo on each rep, target 8 - 10 reps per set. Target 5lb increase / week.)
- DIPS (Full range of motion on each rep. Target 12 - 15 reps per set.)
Complex B
Superset the following exercises for 2 sets. Rest 15 - 30 seconds between exercises.
- DB VERTICAL JUMPS (In Week 1, work at a moderately challenging weight. Perform 5 jumps per set. Target 5lb increase / week.)
- MED BALL HORIZONTAL WALL THROWS (In Week 1, work at a moderately challenging weight. Perform 10 reps per side per set. Target 5lb increase / week.)
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