WOD Blog

Tue, Apr 20 2021

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

4.20.2021


(Check In)
Tuesday

Warm-up
3 Rounds
:30 Bike @ EZ Pace
7 Inchworms + Shoulder Tap *
7/7 DB Deadlift
7 Tuck Ups

Into….

2 Rounds
:15 Bike @ Mod Pace
7 Scap Push-Ups
7 Up-Downs

*Inchworm + Tap (R) + Tap (L) = 1 rep

Strength
EMOM x 12 MINUTES*
MIN 1 - :40 Shoot Throughs
MIN 2 - :40 Slow Deficit Push-Ups
MIN 3 - :40 Cal Bike (EZ Pace)

*For all movements use parallettes, set of DB's on top of a short stack of plates, or use boxes.

Workout
Metcon (Time)
FOR TIME
21-15-9*
Cal Bike**
Toes to Bar
DB Burpee (50/35)

*Complete 20 Ring Rows after each full Round.