WOD Blog

Fri, May 7 2021

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

5.7.2021


(Check In)
Friday

Warm-up
EMOM x 8 MINUTES (:45 WORK / :15 REST)
MIN 1 - Max Reps of Wall Ball Squats
MIN 2 - Max Reps of Wall Ball Push Press
MIN 3 - Max Reps of 5 Scap Push-ups + 1 Push-ups
MIN 4 - :15 Active Hang into Max Alt. V-ups
REPEAT!

Strength
Back Squat (3x5)
1x5 @ 70%
1x5 @ 75%
3x5 @ 80%

*Base percentages off 5-Rep Heavy.


Workout

AMRAP x 12 MINUTES
4-6-8-10 and so on...
Wall Balls (20/14)|
Hand Release Push-Ups
Toes to Bar