WOD Blog

Wed, Jan 29 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3196 days ago)

1.29.2020


(Check In)
Wednesday

Warm-up

2 ROUNDS
1:00 -- :30 Slow Air Squats / :30 Fast Air Squats
1:00 -- :30 Alternating Sit-Thrus / :30 Plank Shoulder Taps
1:00 -- Plate Ground to Overhead (:01 Pause OH)
1:00 -- Alt Lunges

SHOULDER FOCUSED
2 SETS
:20 Bar Hang
:20 Big Shoulder Rolls Back
:20 Big Arm Circles Forward
:20 Big Arm Circles Backward
:20 Arms Up & Back

-Rest as Needed b/t Sets-

Metcon (5 Rounds)
30 DB Snatches (35/25)
30 DB Suitcase Lunge (35/25)
15 Cal Bike

-Rest 2:00 b/t Sets-