Wednesday Group Strength and Conditioning

We are continuing our squat mobility conditioning. You may come out of shelter-in-place as better squatters than if we had gym access! Because we are using volume to make up for lack of weight, it is still important to be meticulous about mechanics. We recommend doing this WOD barefoot and being mindful of raising your arches, gripping with your toes, driving from the heel and keeping the whole foot on the floor!
-10 arms overhead air squat. Keep elbows straight, touch elbows together behind your head if you can
-10 side to side squat
-10 deep lunges
-10 pike squat
-10 reverse lunge crossover step
-10 twisting squat*
-10 jumping deck squat or single leg deck squat
-10 goblet squat
-10 weighted cossack squat
-10 jump lunges
-10 squat to one leg extensions
-10 bottom-up pistols
If you cannot perform or scale any step in the warm up, do the last movement you could perform well.
* for twisting squat, use soft mat and go barefoot. Use hands for assistance if needed. If you can’t get out of the bottom then focus on controlling the lowering phase
Then: Warm up weights for WOD
WOD= 5 Rounds. 1 Round every 6 minutes
-10 alternating suitcase lunges**
-20 goblet squats
-30 jumping air squats
-Rest until the 6 minute mark.
If you are taking more than 4 minutes to complete work on any round before round 4, then scale down the number of reps for jumping air squats
Rx weight 50/35 lb. but it is more important to choose weight by what you can manipulate safely
**only do 10 lunges total per set, 5 with one arm then 5 with the other. Each round, alternate which arm you start with. “
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