WOD Blog

Wed, Mar 24 2021

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

3.24.2021


(Check In)
Wednesday

Warm-up
2 SETS
:30 Row (EZ)
10 Bootstrappers
10 Alt Groiners
10 Alt Cossack Squats
20 Jumping Jacks

Into …

2 SETS
:30 Row (Mod→ Hard)
10 Tempo Air Squats (3111)
5 Inch Worm + Push-Up
20 Single Unders or Double Unders

Workout
Metcon (1 Rounds for time)
2 SETS FOR TIME*
50 Cal Row

Immediately Into...

4 ROUNDS
10 Wall Balls (20/14)
30 Double Unders

-Rest 3:00 b/t Sets-


*Each full set contains 50/40 Cal Row and the 4 Rounds.

Finisher
Metcon (No Measure)
3 SETS FOR QUALITY
10/10 Single Leg Weighted Glute Bridge-Ups (30X1)*
15 Supermans

*DB or Wall Ball resting on hips.

Cool Down
FOR RECOVERY
5:00 Foam Roll Legs