WOD Blog

Thu, Jan 23 2020

Gymversary: Debra(6) & O`Hagan(6) & John C(6)
Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3195 days ago)

1.23.2020


(Check In)
Thursday

Warm-up
AMRAP x 5 MINUTES
5 Plate Ground to Overhead
10 Air Squats w/ :02 pause in the bottom
5 Plate Ground to overhead
10 Lunges
20 Mountain Climbers


Strength
Back Squat (5-5-5-5)
5-5-5-5
Tempo Back Squat (2111)


Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 11 MINUTES
1 Back Squats
2 Plate Ground to overhead (45/25)
3 Weighted Reverse Lunges

*Every round, the Back Squats go up by 1 rep, the Plate Ground to overhead go up by 2 reps, and the Lunges go up by 3 reps. 1-2-3 / 2-4-6 / 3-6-9...and so on.