WOD Blog

Fri, Nov 19 2021

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

11.19.2021


(Check In)
Friday

Warm-up
EMOM x 6 MINUTES
Min 1 - :40 Lung + Lunge + Squat
Min 2 - 10 DB Deadlift + 10 DB OH Press
Min 3 - :40 Shoulder Taps

Into...

EMOM x 6 MINUTES
Min 1 - :40 Box Step Overs
Min 2 - 10 DB Snatches + 5 Tuck Jumps
Min 3 - :40 Slow Deadbugs

Workout
FOR TIME*
50 Box Jump Overs (24/20)
100 Sit-Ups**
25 Box Jump Overs
50 Sit-Ups

*Every 1:30 Beginning @ 0:00, perform 10 DB Snatches (50/35)

Cool Down
FOR RECOVERY
2:00 Down Dog
2:00 Twisted Cross (R)
2:00 Elbow to Instep (R)
2:00 Twisted Cross (L)
2:00 Elbow to Instep (L)
1:00 Knee Hug (R)
1:00 Knee Hug (L)