WOD Blog

Wed, Jan 8 2020

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

1.8.2020


(Check In)
Wednesday 1/8/2020

Warm-up
ON A 6:00 RUNNING CLOCK...
1:00 EZ Pace Row
1:00 Groiner L + Groiner R + Push-up
1:00 Moderate Pace Row
1:00 Bootstrapper Squats
1:00 Tough Pace Row
1:00 Push-up Plank

-Walking Rest 1:00-

AMRAP x 4 MINUTES -- Light DBs Needed!
8 DB Bent Over Row
6 DB Strict Press
4 DB Ground to Overhead
2 DB OH Lunge (Hold in either single or double overhead)

Workout
Metcon (AMRAP - Reps)
EMOM x 21 MINUTES
MIN 1 - Max Reps of DB 'Bear Complex' (50/35)
MIN 2 - 8 Strict pull-up
MIN 3 - 20/15 Cal Row

*1 Rep of DB Bear Complex is…
1 Hang Power Clean
1 Front Squat
1 Push Press
1 Front Squat
1 Push Press

Cool Down
FOR RECOVERY
5:00 Flow Stretching