WOD Blog

Mon, Oct 4 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3223 days ago)

10.4.2021


(Check In)
Monday

Warm-up
3 ROUNDS
1:00 Bike
5 Scap Push-Ups + 5 Push-Ups
10 Scap Pull-Ups*
:30 Tuck Hold**

*R2: 10 Small Kip Swings.
R3: 7-10 Dynamic Kip Swings

**R2: 10 Tuck-Ups.
R3: 7-10 Kipping Knees to Chest

Strength
Bench Press (4x7)
Tempo (21X1)*

*Keep weight Moderate.


Workout
Metcon (Time)
5 ROUNDS FOR TIME
20/15 Cal Bike
20 Toes to Bar*

*Toes to Rings Optional.