WOD Blog

Tue, Mar 16 2021

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

3.16.2021

(Check In)
Tuesday

Warm-up
3 ROUNDS
6/6 Single Arm High Pull + Push Press*
5 Burpees w/High Jump
4/4 Single Arm DB Deadlifts (Sumo Style)
:30 DB Goblet Squat Hold

*Athletes will perform 6 Single Arm DB High Pulls and then go immediately into 6 Single Arm Push Press on one side, then alternate and repeat.

OPTIONAL PREP (can be done before and/or after the workout

2 ROUNDS
4 Alt. Scorpions
5 Cat/Cows
5/5 Moose Antlers
10 Glute Bridge-Ups w/:03 pause at top

Workout
Metcon (4 Rounds for time)
4 SETS*
20 Alt. DB Snatch (50/35)
25 Sit-Ups
20 Alt. DB Up-Downs
50 Russian Twist

-Rest 1:30 b/t Sets-

*Start at a different movement each Set and work through movements in any order.

Finisher

3 SETS*
:40 Single DB Curls
-Rest :20-
:40 Single DB OH Tricep Extension
-Rest :20-
:30 Single DB Gun Hold
-Rest 1:00-

*DB weight should be Moderate-Heavy.