WOD Blog

Thu, Jan 9 2020

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

1.9.2020


(Check In)
Thursday

Warm-up
3:00 SHOULDER FLOW | 2-3 SETS
5 PVC Passes
3/3 Around the World
:10 OH Hold w/ PVC
10 Strict Presses with PVC
:10 OH Hold w/ PVC
10 Alt Lunges w/ PVC in Back Rack

AMRAP x 4 MINUTES
20 Hops Over PVC
10 PVC Bent Over Rows
10 Hollow Rocks (Holding PVC in OH position)
20 Mountain Climbers


Strength
Shoulder Press (5-5-5-5)
5-5-5-5
Tempo Strict Press (3211)


Workout
Metcon (6 Rounds for time)
EVERY 2:00 x 6 SETS
30 Double Unders
10 Strict Press (45/35)
30 Double Unders