WOD Blog

Thu, May 20 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3205 days ago)

5.20.2021


(Check In)
Warm-up

AMRAP x 7 MINUTES
40 Single Unders
10 Tuck-Ups
10 Kip Swings
10 Wall Ball Curls to Press
10 Wall Ball Front Squats

Workout
4 SETS
30 Double Unders
15 Wall Balls (20/14)|(14/10)
8 Toes to Bar

-Rest :45 b/t Sets-

-Rest 2:00 Total-

4 SETS
8 Toes to Bar
15 Wall Balls
30 Double Unders

-Rest :45 b/t Sets-


*After the last set of part 1, you get an additional 1:15 rest for a total of 2:00. At the 2:00 mark, start part 2.

Post-Workout Strength
3 SETS
20 Alt. DB Hammer Curls
15 DB Skull Crushers
15 DB Lat Pull-Overs

-Rest As Needed b/t Sets-