WOD Blog

Mon, Mar 8 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

3.8.2021


(Check In)
Monday

Warm-up
3 ROUNDS
10 Lunges
8/8 SA KB Deadlift
6/6 SA KB Russian Swings
10 Quad Heel Taps*

*R2 - Slow Deadbugs. R3 - Alt. V-Ups.

EXTENDED WARM-UP
3 ROUNDS FOR QUALITY
10 Slow Cossack Squats
10 Bootstrappers
10 Kang Squats*
10 Tempo Squats (2222)**

*R1 complete w/ BW. R2 +R3 complete w/ barbell.
**R1 complete w/ BW. R2 + R3 complete w/ barbell.

Strength
Back Squat (10-8-8)
10-8-8*
Back Squats

*Build to a Moderate weight. Complete a :45 Single KB Front Rack Hold (Heavy) on each arm after each set.


Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
8 Alt. KB Thrusters (53/35)*
16 Sit-Ups

*Athlete will press one KB overhead while the other KB stays in the Front Rack. They will then switch to the other arm on the next rep.