WOD Blog

Tue, Apr 13 2021

Gymversary: Charles(1)
Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3205 days ago)

4.13.2021


(Check In)
Tuesday

Warm-up
EMOM x 6 MINUTES
MIN 1- :15 Bike + Max Slow Tuck-Ups
MIN 2- :15 Bike + Max Scap Push-Ups
Min 3- Quad Crawl *

*DB Quad Crawl for second set.

Strength
4 SETS FOR QUALITY
:30 Lying Leg to Pole
-Rest :30-
:30 Kip Swing + Knees Up*
-Rest :30-
:30 Kip Swing + Knees Up + Kick
-Rest :30-

*Knees Swing + Knees Up denotes the pushing down on the rig and trying to elevate the body + knees up towards the rig instead of just knees to chest.


Workout
Metcon (Time)
FOR TIME
50 Cal Bike
25 DB Renegade Rows (35/20)
100 Tuck-Ups
25 DB Renegade Rows
50 Cal Bike