WOD Blog

Mon, Dec 30 2019

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3197 days ago)

1.30.2019

(Check In)
Monday
Warm-up
1:00 Foam Roll Upper Back/T-Spine

1 ROUND...
5 Inch Worm + Push-Up
10 Double DB Sumo DL
10 Double DB Bent Over Row

2 ROUNDS...
10 Scap Push-Ups
5 Bootstraps
10 Double DB Swings
10 DB Deficit Push-Ups

With empty bar: 5 Tempo Bench Press (5121) Pausing :01 at the bottom (stay engaged!) and :01 at the top

5 Bench Press- no tempo

Strength
Bench Press (4 x Max Reps)

Max Reps BW Bench Press*

-Rest as Needed b/t Sets-

*If unable to bench press current BW for at least 6-8 reps, perform 5 sets at a weight that 8-10 reps are doable but challenging. Goal is to match reps each set.

Workout
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 - 10 DBL DB Ground to OH (50/35)|(35/20)
MIN 2 - 20 Box Jumps (24/20)
MIN 3 - 8 DB Renegade Rows*

*1 Rep = 1 Push-Up + Row L + Row R
Score is weight on the DB.