WOD Blog

Thu, Nov 18 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3202 days ago)

1.18.2021


(Check In)
Thursday

Warm-up
:30 Bike (Easy)
:30 Bike (Legs Only)
:30 Bike (Arms Only)
:30 Bike (Mod)

2 ROUNDS
:10 Ring Support Hold
8 Ring Rows
6 Frog Jumps (Pause in Plank)

1:00 Bike (Mod-Hard)

2 ROUNDS
4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (R)*
4 DB/KB Swing + 4 DB/KB Clean + 4 DB/KB Push Press (L)
6 Up-Downs

*Athletes -- Perform all DB/KB reps on one arm before moving to the other arm


Workout
EMOM x 10 MINUTES
MIN 1 - :45 Max Burpee Pull-Ups
MIN 2 - (10) Cal Bike

-Rest 3:00 b/t Part 1 & 2-

Metcon (AMRAP - Reps)
EMOM x 6 MINUTES
MIN 1 - :45 Max Up-Downs
MIN 2 - (12) Cal Bike