WOD Blog

Mon, Jan 13 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (1651 days ago)

1.13.20


Check In
Monday 1/13/2020

Warm-up
2:00 EZ Warm-up on the Bike or Rower…

Into...

2 ROUNDS
:30 Active Deadhang
10 Scap Pull Ups
:30 Hollow Hold
10 Bootstrapper Squats

Into…

2 ROUNDS
10 Kip Swings
10 Tuck-Ups
10 Alt Groiners
10 Russian KB Swings

Into..

EMOM x 3 MINUTES
15 Air Squats
10 Burpees

Skill
3 SETS FOR QUALITY*
3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar

*Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements.

Workout
'TABATA'

8 ROUNDS, :20 ON / :10 OFF
TABATA 1 - Russian KB Swing (35/26)
TABATA 2 - Air Squat
TABATA 3 - Toes to Bar or Reverse Crunch
TABATA 4 - Plate GTOH (45/25)

-1:00 Rest b/t Tabatas-