WOD Blog

Thu, Jan 16 2020

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

1.16.20


Check In
Thursday

Warm-up
1:00 AMRAP of L. Groiner + R. Groiner + Air Squat
2:00 Bike or Rower
1:00 AMRAP of Slow Barbell Kang Squat

Into…

3 MINUTES OF SQUAT PREP…2-3 SETS
10 Alt. Side Lunges (drop butt/hips low to one side, keep opposite heel on ground)
10 Tempo Air Squats (2121)
10 Push-up to Down-Dog

Strength
Back Squat (5-5-5-5)
5-5-5-5
Tempo Back Squat (2121)

Workout
Metcon (Time)
3 ROUNDS FOR TIME
20 Back Rack Lunges (65/45)
20 Plate GTOH (45/25)
250m Row