WOD Blog

Wed, Jul 7 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3208 days ago)

7.7.2021


(Check In)
Wednesday

Warm-up
AMRAP x 6 MINUTES*
10/10 Single Arm DB Half Kneeling Strict Press
15 Scap Pull-Ups
20 Plank Shoulder Taps
:30 Bike

*At 3:00, switch to:
10/10 Single DB Push Press
10 Kipping Swings
10 Single DB Push Jerk
:30 Bike

Strength
Metcon (Weight)
EVERY 1:30 x 6 SETS*
1 Push Press
+
2 Push Jerks

*Build to a Moderate weight.


Workout
4 SETS*
AMRAP x 3:30 MINUTES
8 Push Jerks (115/75)
10 Pull-Ups
12 Cal Bike

*Reset at the top of Each Set.


-Rest 1:30 b/t Sets-