WOD Blog

Mon, Dec 2 2019

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3198 days ago)

12.2.19


(Check In)
Monday

Warm-up
8 ROUNDS (:20 ON/ :10 OFF)
R1-R2: Single Unders
R3: High Jump Single Unders
R4: Fast Wrist Single Unders
R5: Penguin Taps
R6: Single Single Double Under
R7-R8: Double Unders

then transition into...

2 ROUNDS
10 Lunges
10 Good Mornings
10 Air Squats


Strength
Back Squat (5-5-5-5-5-5-5)
EVERY 1:15 x 7 SETS*
5 Back Squats every 1:15  (7 Sets)

*Start at a light weight a build to a moderate weight.


Workout
Metcon (Time)
FOR TIME
800m Row
25 Back Squats (95/65)
150 Double Unders
25 Back Squats
800m Row

-16:00 Hard Cap-