WOD Blog

Mon, Nov 30 2020

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

11.30.2020


(Check In)
Monday 11/30/2020

Warm-up
4 SETS
6 Up-Downs
6 Single DB Front Squat
6 Ring Rows*

*Rounds 3 and 4 athletes can perform 3-5 Strict Pull-Ups

Strength
Back Squat (1x2 / 1x2 / 1x2)
1x2 @ 80% (Moderate) of 2RM
1x2 @ 85-90% (Mod-Heavy)
1x2+ @ 95% (Heavy)*

*As many reps as possible w/o failure...no more than 4-6.

Workout
3 ROUNDS FOR TIME
25 DB Front Squats (50/35)
15 Chest to Bar Pull-Ups
10 DB Up-Down