WOD Blog

Wed, Dec 30 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3189 days ago)

12.30.2020

(Check In)
Wednesday 12/30/2020

Warm-up
2 ROUNDS
1:00 Row (Moderate Pace)
10 Good Mornings
8 Air Squats
6 Alt Lunges

-Into-

2 ROUNDS
1:00 Row (Workout Pace)
10 Good Mornings w/ WB
8 Air Squats w/ WB
6 Alt Lunges w/ WB

Workout
`BALL DROP` (AMRAP - Rounds and Reps)
AMRAP x 8 MINUTES
20 Cal Row
21 WB Front Squats (20/14)

-Rest 1:00-

AMRAP x 3 MINUTES
Max Bottom of the Active Squat Hold w/ WB*

*Everytime you break 5 Push-Ups

-Rest 1:00-

AMRAP x 8 MINUTES
20 Cal Bike
21 WB Front Squats (20/14)

Metcon (No Measure)
3 SETS FOR QUALITY
6 Strict TTB
into...
8 Kipping Knee Raises
into...
10 Kipping TTB

Goal: Build grip strength on the bar while developing efficiency in the kip. Try to maintain grip on the bar for as long as possible without any rip or loss in mechanics.