WOD Blog

Fri, Jan 22 2021

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

1.22.2021


(Check In)
Friday

Warm-up
AMRAP x 8 MINUTES
5/5 Half Kneeling KB/DB Strict Press*
8 Bodyweight Good Mornings
5 Scap Pull-Ups
8 Alt. Step-Ups

*Athletes have the option to try out a bottoms up KB press!

Strength
Metcon (Weight)
3 SETS
8/8 Tempo Half Kneeling Landmine Press (31X1)
10/10 Tempo SA Landmine Bent Over Row (31X1)

-Rest as Needed b/t Sets-


Workout
AMRAP x 14 MINUTES
5 Box Jumps (24/20)
7 Strict Pull-Ups
15 Hand Release Push-Ups
20 Single DB Front Rack Lunges (35/20)

*Box Jumps increase by 5 after each full round. 5,10,15 and so on..