WOD Blog

Wed, Oct 6 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3219 days ago)

10.6.2021


(Check In)
Wednesday

Warm-up
EMOM x 6 MINUTES
MIN 1 - 12 Alt Groiners + Max Air Squats*
MIN 2 - 30 Single Unders + Max Plank**

*Switch to 10 Alt Cossack Squats + Max Quad Heel Taps at 4:00

**Switch to 20 Double Unders + Max Controlled Sit-Up at 4:00

Strength
Back Squat (4x7)
Tempo (21X1)*

*Keep weight Moderate. S


Workout
'PURPLE COBRA' (Time)
FOR TIME
50-40-30-20-10
Double Unders
Sit-ups
Russian KBS (35/26)

-15:00 Hard Cap-


EMOM x 6 MINUTES
MIN 1 - :45 Plate Gun Hold (Athlete Choice)
MIN 2 - :45 Plate Weighted Plank Hold