WOD Blog

Mon, Oct 18 2021

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

10.18.2021


(Check In)
Monday

Warm-up
2 SETS…
:45 Row for Cals (Mod Pace)
10 Alt. Long Reverse Lunges w/ PVC Pass
10 Behind Neck Wide-Grip Presses
:15 Wide Grip Elbow Roll Forward Hold
:15 Wide Grip Elbow Roll Back Hold
:15 Wide Grip OH Active Hold

Strength
Overhead Squat (5x3 @ Mod-Heavy)
*Bar comes from the rack. Option to increase weight for final 2 sets.

Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
6 Overhead Squats (95/65)*
15 Cal Row

Finisher
FOR QUALITY
550 Alt. Box Step-Ups (20)*

*Weight Vest Optional