WOD Blog

Wed, Oct 13 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3212 days ago)

10.13.2021


(Check In)
Wednesday

Warm-up
3 SETS
:30 Row (EZ→ Mod→ Hard)
4 Groiner + Thoracic Twist (per side)
8 Lunge + Lunge + Squat
10 Wall Ball Front Squats*
:20 Kneeling Ankle Stretch/leg**

*Set 1 = WB Front Squat, Set 2 = WB Push Press to Target, Set 3 = Wall Ball

**In the top of a lunge position, press the front knee forward and back to deepen the stretch in the ankles

Strength
Back Squat (4x5)
Tempo (21X1)*

*Keep weight Moderate.

Workout
'TRIDENT'
AMRAP x 4 MINUTES
MAX Wall Balls (20/14)

-Rest 1:00-

AMRAP x 4 MINUTES
MAX Cal Row

-Rest 1:00-

AMRAP x 4 MINUTES
MAX Wall Balls (20/14)