WOD Blog

Wed, Jul 22 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

7.22.2020


(Reps)
Wednesday 7/22/2020

Warm-up
EMOM x 8 MINUTES
MIN 1 - :45 DB Bent Over Row
MIN 2 - :45 Alt Samson Lunge
MIN 3 - :45 Up-Down Step-Up
MIN 4 - :45 Hollow Rock

Skill
EVERY 2:00 FOR 5 SETS...
4 Reps of Gymnastic Complex*
150m Row

*1 Rep = 1 Strict Pull-Up + 2 Gymnastic Kip Swing + 1 Pull-Up or Chest to Bar Pull-Up


Workout
AMRAP x 5 MINUTES
12 Pull-Ups
12 Box Jumps (20)
200m Row

-Rest 1:00-

AMRAP x 5 MINUTES
9 C2B Pull-Ups
9 Box Jumps (24/20)
150m Row

-Rest 1:00-

AMRAP x 5 MINUTES
6 Up-Down Pull-Ups
6 Box Jumps (30/24)
100m Run

(Score is Rounds + Reps)

FOR RECOVERY
5:00 Foam Roll Back and Lats