WOD Blog

Tue, Nov 24 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

11.24.2020

(Check In)
Tuesday 11/24/2020

Warm-up
250m Row

Into...

3 ROUNDS*
20 Plate Hops
10 Front Foot Elevated Reverse Lunge**
5/5 Plate Halo
10 Plate Ground to Overhead

Into…

250m Row

*Use a 15/10 LB plate

**Stand on plate, front foot stays on plate and back foot steps off plate for Reverse Lunge.

Following the warm-up, go into your teaching of the movements today.

Strength
STRICT PRESS
1x4 @ 70-75% (Moderate) of 2RM
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure...no more than 6-8.

Workout
3 ROUNDS FOR TIME
10 Push Press (95/65)
20 Box Jumps (24/20)
200m Plate Run (45/25)*

*Hold the plate any way during the run.

Cool Down
FOR RECOVERY
1:00 Calf Stretch (R)
1:00 Calf Stretch (L)
2:00 Seated Forward Fold
2:00 Saddle