WOD Blog

Fri, Jul 9 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3209 days ago)

7.9.2021


(Check In)
Friday

Warm-up
FOR QUALITY
2:00 Cardio of Choice (EZ Pace)

Immediately Into...

AMRAP x 5 MINUTES
10 Scap Push-Ups
5 Inch Worms
5/5 T Push-Ups
20 Hollow Body Flutter Kicks

Workout
EMOM x 15 MINUTES
MIN 1 - :50 Cardio of Choice*
MIN 2 - :50 Max Sit-Ups**
MIN 3 - :30 Max Dips into Max Top of Dip Hold**

*Run / Row / Ski / Bike / Jump Rope...athlete may alternate Cardio of Choice throughout workout.

**Weighted Sit-Up Optional
***Strict Dips Optional


Post-Workout Strength
Bench Press (5x3)
5x3 @ Moderate-Heavy (31X1)

*Super-set w/ 15 Banded Chest Flyes