January 1, 2021

Posted By: Christi


10am-Noon: Open Gym
Noon: Group WOD

Back Squats
2 Back Squats, 50% 1RM
Every 1 min for 10 mins.

Back Squats today with some lighter loading! The focus here will be to have you work with speed while you squat staying inside 50% of your 1RM and no higher. Feel free to add mini bands to change things up. This is to help focus on speed with the barbell with some neurological aspects but to also allow for recovery with less loading on the spine.

3 rounds for time of:
Run, 400 m
21 Kettlebell Swings, 1.5/1 pood
12 Pull-ups

Goal: Start to push the pace and get some intensity back but don’t stress on your time.

Here’s your chance to press on the gas and get in some intensity again. This workout is a perfect way to introduce some intensity again and not worry about getting beat up or too sore. Feel free to push the pace on this one and if you feel good go for a PR. You can also take the approach of simply working hard and letting the day be what it is, not stress, and possibly even leave the clock off.

Post Work
1min per side Sprinter Stretch
:30sec Dead Hang
1min per side Couch Stretch
:30sec Dead Hang