WOD Blog

Tue, Sep 27 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (2560 days ago)

9.27.2022


(Check In)
Warm-up

1. Movement Prep/Activation and Increasing Heart Rate*
Hip Halo Warm-up
-into-
3 Rounds (each)
Partner Rowling
(Max 5 penalty synchro burpees)

2. Workout Prep
2 sets:
5 Calorie Row
2 Burpee Over Rower

Workout
'Cherry Pie'

3 sets
21-15-9
Calorie Row
15-12-9
Burpee Over Rower
-Rest 1:1 between sets-


Modified

3 sets
12-9-6
Calorie Row
Up Downs
Rest 1:1 between sets

Target time each set: 4-5 minutes
Time cap each set: 6 minutes

Metcon
1 min Seal Pose
1 min Foam roll quads (each side)
1 min Foam roll glutes and IT band (each side)