WOD Blog

Thu, Jun 3 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

6.3.2021


(Check In)
Warm-up

EMOM x 5 MINUTES (:50 WORK / :10 REST)
MIN 1: Single DB Around the World*
MIN 2: Cal Bike
MIN 3: Scap Push-ups
MIN 4: Cal Bike
MIN 5: Single DB Arnold Press*

*For the Single DB Around the World & Single DB Arnold Press switch at the :25 mark.

Strength
Push Press (1x5)
2x5 @ 75%
2x5 @ 80%
1x5 @ 85%

*Base percentages off 5-Rep Heavy. Add 5-10lbs as needed to adjust % up.


Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
15 Cal Bike
15 DB Floor Press (35/20)
15 No Push-Up Renegade Row*

*1 Rep= Left Arm + Right Arm.