WOD Blog

Wed, Mar 17 2021

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

3.17.2021


(Check In)
Wednesday

Warm-up
AMRAP x 7 MINUTES
30 Mountain Climbers
7/7 Ring Rows (20X1)
7/7 SA DB Strict Press with Pause*
:30 Hollow Hold

*Switch to Push Press at 3:30.

Strength
Push Press (8-8-8)
8-8-8*
Push Press

*Build to a Moderate-Heavy weight.


Workout
Metcon (Time)
7 SETS
9 Pull-Ups
12 DB Push Press (50/35)
15 Cal Row, Bike, or Ski*

-Rest 1:00 b/t Sets-

*Athletes can use the same machine for all sets or rotate.