WOD Blog

Fri, Aug 1 2014

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3199 days ago)
Back Squats / rope climb 12 AMRAP8.4.14 running clock

Back Squats / rope climb 12 AMRAP


(Rounds)
Warm up
Dots
Butt kickers
High knees
Zombie Walks

Mobility
Crossover Sym
Shoulder Distractions
Hip Distractions (Spiderman)
Sampson Stretch with band
Calf Stretch

Strength
4 x 5
45%, 60%, 70%, 80% of 1 rep max

WOD
12 AMRAP
2 Rope climbs
8 strict pull-ups
10 box jumps
8 push ups
200 meter run


1st4 RxTomario Fri, Aug 1, 2014
2nd3 RxDerrick Wils Fri, Aug 1, 2014

Tomario4 Rx
190 back squat
Derrick Wils3 Rx
155 back squat