WOD Blog

Wed, May 12 2021

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

5.12.2021


(Check In)
Wednesday 5/12/2021

Warm-up
3 SETS
10 PVC Pass Thru
10 Alt Groiner Stretch
10 Step Back Burpee

Into…

4 SETS*
5 Empty Barbell Strict Press
10 Inch Worms (No Push-Up)
20 Alt Box Step Ups

*Progress to 10 Box Jumps for Sets 3 & 4.

Strength
Shoulder to Overhead (3-3-3-3*)
*Taken from the rack. Build to a Heavy 3-Rep.


Workout
Metcon (Time)
FOR TIME
30 Box Jumps (24/20)
40 Shoulder to Overhead (115/75)
30 Box Jumps

*Every 1:30 starting at 0:00, perform 3 Front Squats