WOD Blog

Mon, Aug 23 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3185 days ago)

8.23.2021


(Check In)
Monday

Warm-up
AMRAP x 3 MINUTES
6 Up-Downs
6 Scap Pull-Ups
6 Push-Up to Pike

Into...

AMRAP x 3 MINUTES
6 Box Jump Overs*
6 Kip Swings
6 DB Strict Press**

*If the Jump cannot be performed adjust to Step Overs

**Use this opportunity to focus on Bracing and Punching the weight overhead to prepare for the Strict Press in the Strength

Strength
Shoulder Press (Heavy 1-Rep )
Build to a Heavy 1-Rep Strict Press


Workout
Metcon (1 Rounds for time)
EVERY 3:30 x 5 SETS
10 Pull-Ups
12 Handstand Push-Ups*
14 Up-Down Box Jump Overs (24/20)
Rest in Time Remaining...

-No Additional Rest b/t Sets-

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press