Squats - "stronger is better"

WOD

Warm-Up with dynamic hip mobility, 800m row or 5x100m sprints

Squat with light to moderate load for 10-15 reps for movement training

Back Squat, Front Squat, or Overhead Squat 3x5

Rest

3x10

Seated Box Jumps(sit on 12" box jump up to 24-30" box)

Dead Hang Pull-ups

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Dutch doing some lifting! Check out his blog...

Does anyone tweet or follow our facebook page? Would you like to see the WOD posted on facebook each day? Any other site suggestions. For the next week, post your suggestions on the WOD blog or give us some input at the box, we could always use a fresh idea!

Comments (9) | Permalink |

Comments

Tina Neuwirth commented on 24-Aug-2010 08:22 AM

Looks like a good one today. We did not have time or the equipment to do all of that at the clinic this AM, so we did split squats 3x10: 25 (each hand), 30, 35, and dead hang pull ups 3x10 (had to break these into 5/5, but was able to eek out a couple of sets of dead hang before I had to kip, and I tried not to kip too much). Also, FYI, I posted the famous blueberry banana sour cream muffins to the recipe book under Misc. today if anyone wants to check it out. They are YUMMY!

Michele commented on 24-Aug-2010 09:25 AM

Decided to work on my running - never made it out in the heat yesterday. Did 2.5 miles at a 10:16/mile pace, running and walking. Total time 25:24. Don't know if I've ever gone that far all together! Goal is 5K by end of next week. (Running is a major weakness!)

Terra commented on 24-Aug-2010 01:07 PM

Wow, this was alot of different elements! The seated box jumps were actually kind of fun, but much different than regular box jumps. Did blue bands on pullups...and some red. Guess I should have tried all at red, thanks for the confidence Miles!

Terra commented on 24-Aug-2010 01:08 PM

D- I think most of us come to the website for information about WOD's, but it's definitely a good marketing tool. Because if you post a WOD and someone responds to it, other people can see what they wrote and be directed back to you. But I know it's more pc work/time for you :(

Terra commented on 24-Aug-2010 01:12 PM

How do you look at previous postings now? I do not see a history or older blog posts?

Tina Neuwirth commented on 24-Aug-2010 03:36 PM

Posted pineapple carrot cake to recipe book...takes a little time, but YUMMY!

Corey commented on 24-Aug-2010 07:14 PM

today's wod - 800m row - 2:45 but didn't go all out. Front squats - 135-165-185-205-205 (2) Leg strength coming back a little bit????? Seated box jumps did four sets of 10 - 24"-32"-36"-40" 3x10 deadhang pullups. Going to rest then run my first endurance wod in several months. Probably the 5k time trial. Will post results later.

Peter commented on 24-Aug-2010 09:16 PM

I'm in Orlando and they actually have a decent gym at the hotel.
I did the 800m row on the lonely Concept 2 rower. 2:48 I did not go all out though. Back Squats: 185-205-225-245-265. Dead Hangs 3x10. No boxes here I did 100 situps and 100 pushups but didn't time it.

Corey commented on 24-Aug-2010 10:17 PM

5k time trial through the neighborhood. 23:47 with a few hills. Happy about it for my first time running in awhile. Went out way too fast. Had to gear it back after the first mile. Nice night to run but my hips were feeling all those squats and box jumps. Nice squats Pete. Hopefully I can get back up there with you in a few months.

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