Today’s WOD Monday, Sept 1 · Operational Strength

Today’s WOD Monday, Sept 1

Today’s WOD (Monday, Sept 1 – Powerlifting Week 8 | Squat Focus):

🧘 Mobility Primer (5 min):

•10 Banded Hip Openers

•10 Goblet Squats w/ Pause

•10 Ankle Mobility Rocks

•30 sec/side Couch Stretch

•10 Air Squats w/ Reach

💪 Bodybuilding – Quad & Core Builder:

•Front Squat 4x6

•Walking DB Lunges 3x20 steps

•Leg Press 4x12

•Hanging Leg Raises 3x15

•Weighted Plank 3x1:00

🔥 CrossFit – “Leg Battery”

For Time – 4 Rounds:

•10 Back Squats (185/125 lb)

•12 Wall Balls (20/14 lb)

•200m Run

Then:

•20 Sit-Ups

🏋️ Strength – Squat Progression:

•Back Squat Top Single: Work to 1x1 @ 90%

•Back-Offs: 3x3 @ 80%

•Pause Back Squat (3-sec bottom) 3x2 @ 75%

•Barbell Good Mornings 3x10

•Cable Ab Crunches 3x20

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