Thursday WOD
Warmup
400m row or run
20 back ext
20 sit ups
15 squats
10 pass throughs
1/1 Turkish getup
Learn the turkish getup if you don't know it. It's a great one that works everything. Form is the most important thing!
Strength
Front Squat: Work on form to warm up. Then increase weight until your form deteriorates.
Your last lift with perfect form is your new 1rep max (1rm).
Then do 5 sets of 1 rep at 85% of your 1rm
1-1-1-1-1
Squats benefit all athletes. It's a functional multijoint exercise. You'll want to get good at it. Start light and use excellent form.
Conditioning
10 min AMRAP (As Many Rounds As Possible)
8 Front Squats (@65%-80% of your 1rm)
24 Tuck Jumps
Endurance
20 min run at home!
Last thing
Start a journal. Use something that you will enjoy. A notebook, spreadsheet, iPad, whatever. Make it enjoyable and write down what you did today with notes. It doesn't seem important now, but it will if you do workouts like this again, you'll be able to see what you did and how much faster and stronger you are.
10 pass throughs
1/1 Turkish getup
Learn the turkish getup if you don't know it. It's a great one that works everything. Form is the most important thing!
Strength
Front Squat: Work on form to warm up. Then increase weight until your form deteriorates.
Your last lift with perfect form is your new 1rep max (1rm).
Then do 5 sets of 1 rep at 85% of your 1rm
1-1-1-1-1
Squats benefit all athletes. It's a functional multijoint exercise. You'll want to get good at it. Start light and use excellent form.
Conditioning
10 min AMRAP (As Many Rounds As Possible)
8 Front Squats (@65%-80% of your 1rm)
24 Tuck Jumps
Endurance
20 min run at home!
Last thing
Start a journal. Use something that you will enjoy. A notebook, spreadsheet, iPad, whatever. Make it enjoyable and write down what you did today with notes. It doesn't seem important now, but it will if you do workouts like this again, you'll be able to see what you did and how much faster and stronger you are.
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