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Back squat de-load'S ARCHIVE

  • Wed.4.5.21

    By CoachBo | In WOD | on April 4, 2021

    Warmup: ROM drills, 10 burpees, 15 inchworms, 20 squats, 30 sit-ups Strength: Back Squat, de-load Work: 5 x 3 @ 65% WOD: 10, 9, 8, 7….3, 2, 1 of Box Jumps GHD sit ups KB swings Cooldown: Rollout and stretch

    CONTINUE READING
  • Mon.2.18.19

    By CoachBo | In WOD | on February 17, 2019

    Warmup: ROM drills, 15 inchworms, 20 squats Strength: Back Squat, de-load Work: 5 x 3 @ 65% WOD: 10, 9, 8, 7….3, 2, 1 of Box Jumps GHD sit ups KB swings 250m Row Cooldown: Rollout and stretch

    CONTINUE READING
  • Mon.10.15.18

    By CoachBo | In WOD | on October 15, 2018

    Warmup: ROM drills, 15 inchworms, 20 squats Strength: Back Squat, de-load Work: 5 x 3 @ 65% WOD: 10, 9, 8, 7….3, 2, 1 of Box Jumps GHD sit ups KB swings Hand-release push-ups Cooldown: Rollout and stretch

    CONTINUE READING
  • Mon.6.18.18

    By CoachBo | In WOD | on June 17, 2018

    Warmup:  ROM, dynamic stretches, 500m row, 20 diamond pushups, 20 dips, 25 squats Strength:  Back Squat Warmup to 60% of your 1 RM Work: 5 x 3 reps, de-load WOD: 3 Rounds 10 Back Squat + behind the neck press, snatch grip (65-95#/35-65#) 50 wtd Mason twists Cooldown: 50 arm haulers, roll out shoulders, roll more »

    CONTINUE READING
  • Mon.2.19.18

    By CoachBo | In WOD | on February 18, 2018

    Warmup: ROM, dynamic stretches, 500m row, 5 pull-ups, 15 diamond push ups Strength: Deload, Back Squat 5 x 3 @ 65% WOD: 4 rounds for time of: 400m Run 12 ring dips 24 Wall Balls Cooldown:  Roll out and stretch  

    CONTINUE READING
  • Mon.7.3.17

    By CoachBo | In WOD | on July 2, 2017

    Warmup: ROM, dynamic stretches, 500m row, 5 pull-ups, 15 diamond push ups Strength: Deload, Back Squat 5/5/5 @ 40/50/60% 1 RM WOD: 4 rounds for time of: 800m Run 12 ring dips 24 GHD sit-ups Cooldown:  Roll out and stretch

    CONTINUE READING
  • Mon.6.20.16

    By CoachBo | In WOD | on June 19, 2016

    Warmup: ROM drills, 15 inchworms, 20 squats Strength: Back Squat, de-load Work: 5/5/5 @ 40/50/60% WOD: 10, 9, 8, 7….3, 2, 1 of Box Jumps GHD sit ups KB swings Hand-release push-ups Cooldown: Rollout and stretch

    CONTINUE READING
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