WOD
“The Quadz”
For time:
21-15-9
Front Squat (light)
Box jump (24″/20″)
STIMULUS
Duration: Very short (under 6 minutes)
Volume: Moderate (90 reps)
Load: Light
*White Board Chat:*
Yesterday was arm-intensive. Today is leg-intensive. In terms of time, this is a short, fast sprint. Our front squat load should be something light, relative to our ability, that we can perform unbroken, or very close to it, for the majority of the workout. Our set of 21 should take us under 1 minute. We can use either a barbell or dumbbells for this! Same thing goes for our box jumps, they should be quick and take us under 1 minute. Now, if we have not been performing box jumps for a while, let’s make sure we are stepping down today as that reduces the potential risk for an Achilles or calf injury. Trust us, you can still move fast stepping down!! If we don’t have a box, perform tuck jumps. Dig deep on this one!
*Modifications*
NO EQUIPMENT OPTION
For time:
21-15-9
Air squats (with 2 second pause in the bottom)
Tuck jumps
1. Volume
– If we are working on our capacity at moving very fast, let’s modify the reps to 15-12-9 and really try and push our comfort zone here, while still balancing proper mechanics
2. Front squat
– Modify the load to allow us to go unbroken in the workout
– If we have an injury or limitation that prevents us from using one of our arms, perform the workout with a dumbbell, or kettlebell in the good arm
– If we have an injury or limitation that prevents us from squatting, perform deadlifts
3. Box jump
– Modify the height to allow us stay at a quicker pace. Barring an injury, lets jump in some fashion
– If we have an injury or limitation that prevents us from jumping, perform step ups