WOD Blog

Fri, Oct 29 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

10.29.2021


(Time)
Friday

Warm-up
AMRAP x 7 MINUTES
:45 Row (Increasing pace each round)
:15 Bottom of the Squat Hold → :10 Wall Sit → :15 Wall Sit
10 Scap Push-Ups → 8/8 Shoulder Taps → 6 Push-Ups
10 Air Squats → 8 Air Squats (:02 Pause) → 6 Barbell Squats (:02 Pause)

Strength
Back Squat (7-5-3*)
Tempo (1111)*

*Build to a Light-Moderate weight.


Workout
EMOM x 16 MINUTES
MIN 1&2 - 500/400m Row
MIN 3 - :45 Wall Sit
MIN 4 - :45 Max Hand Release Push-Ups