W WOD – THANKS GOD IT’S FRIDAY 18.02.22 – “HEAVY DAY BACK SQUAT”
MOBILITY & WARM UP
Substitute 200m ski or 400m bike in place of row if needed or desired.
On a 6:00 Clock
Partner 1 performs 200m row while Partner 2 performs a movement. When Partner 1 is done, they transition to the movement while Partner 2 gets on the rower. After both partners have completed a movement, they progress to the next movement.
- Alternating Single-Leg Toe Touches
- Elbow-to-Instep Stretch
- Hamstring Scoop Stretch
- Alternating Toe Touch in Plank
- Air Squat + Good Morning
Into 2 Rounds, Not for Time:
10 BB Cossack Squat
10 Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS
Back Squat
Points of Performance Focus
- Initiate each squat by pushing the hips back and down
- Maintain full range of motion, clearly below parallel
- Keep weight back to keep heels down
1 Set x 7 Reps, empty barbell
3 Sets x 5 Reps, increasing weight
1 Set x 7 Reps, moderate weight or desired starting weight
CONDITIONING
“BACK SQUAT”
5 Sets For Load:
7 Back Squats
lift every 3 minutes
