WOD Blog

Mon, Apr 26 2021

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

4.26.2021


(Check In)
Monday

Warm-up
250m Row

Into…

3 ROUNDS
5/5 Single Leg DB RDL
5/5 Single Arm DB Upright Row
5 Tempo Push-Up (31X1)*

*The tempo is 3 seconds lowering to the bottom, then explode up to the top. Perform Knee Push-ups if necessary.

Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
12 Sumo Deadlift High Pull (95/65)
12 Strict Ring or Box Dips
150m Row*

*Row increases by 150m each round. 150m, 300m, 450m etc...


Post-Workout Strength

4 SETS FOR QUALITY
12/12 Single Leg DB Glute Bridge (Athlete Choice)
12 Barbell Bent Over Row (Athlete Choice)
12 Barbell Rollouts

-Rest as Needed b/t Sets-