WOD Blog

Mon, May 17 2021

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

5.17.2021


(Check In)
Monday

Warm-up
EMOM x 8 MINUTES (:45 ON/ :15 OFF)
MIN 1 - Alt. Lunge + Twist to Lead Leg
MIN 2 - Tuck Hold
MIN 3 - DB Slides
MIN 4 - Mountain Climbers
MIN 5 - Slow Air Squats (DB Optional)
MIN 6 - Slow Bicycle Crunches
MIN 7 - DB Bent Over Rows
MIN 8 - 100m Run

Strength
Back Squat (5x5 )
@ 60%

*Base percentages off 5-Rep Heavy.


Workout
Metcon (AMRAP - Reps)
E2MOM x 18 MINUTES
MIN 1&2 - 8 cal Bike + Max Back Squats (135/95)
MIN 3&4 - 8 cal Bike + Max Alt. V-ups
MIN 5&6 - 8 cal Bike + Max DB Renegade Rows (35/20)