WOD Blog

Thu, Dec 10 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3201 days ago)

12.10.2020


(Check In)
Thursday 12/10/2020

Warm-up
TABATA, 8 SETS (:20 ON, :10 OFF)*
Jump Rope:
- Single Unders
- Alt Feet (Running in Place)
- Backwards Single Unders
- Double Unders

*Switch movement every 2 sets

Into…

4 SETS
10 Scap Push-Ups
10 Push-Up to Pike
10 Elbow Punches
10 Tempo Strict Press


Strength
Shoulder Press (1x6 / 1x4 / 1x2)
STRICT PRESS
1x6 @ 70% of 2RM (Light-Moderate)
1x4 @ 75%
1x2 @ 80%


Workout
Metcon (AMRAP - Reps)
EMOM x 20 MINUTES
Min 1 - :45 Max Push Press (95/65)
Min 2 - :45 Max Cal Row
Min 3 - :45 Max Double Unders
MIn 4 - Rest


Cool Down
FOR RECOVERY
5:00 Foam Roll Upper Back / Lats