WOD Blog

Wed, Apr 28 2021

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

4.28.2021


(Check In)
Wednesday

Warm-up
EMOM x 8 MINUTES
MIN 1 - :45 Row @ Easy Mod Pace
MIN 2 - 6/6 SA DB Front Squat + Strict Press
MIN 3 - 6/6 SA Ring Row + Max Bar Hang
MIN 4 - :20 Hollow Hold + :20 Arch Hold
Repeat!

Strength
3 SETS FOR QUALITY*
15 Slow Seated Banded PVC Pull Downs
7-10 Jumping Kipping C2B
5-7 Big Kip Swings

-Rest As Needed b/t Sets-

*If athletes are unable to complete C2B, they can complete the same drills with Standard Pull-Ups.


Workout
'ROLLER COASTER' (Time)
FOR TIME
1000m Row
30 Thrusters (45/35)
30 Ring Rows
750m Row
30 Thrusters
30 Jumping Pull-ups
500m Row
30 Thrusters
30 Pull-ups