WOD Blog

Fri, Dec 3 2021

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

12.3.2021


(Check In)
Warm-up

1 Set
100m Jog
10 Clean Deadlifts
10 Samson Lunges

1 Set
100m Jog
5 Hang Muscle Cleans + 5 Bent Over Rows
5 Slow Back Squats

1 Set
100m Jog
5 Hang Power Clean + 5 Push Press From Back Rack
10 Fast Back Squats

Workout
5 ROUNDS FOR TIME
12 Back Squats (155/105)*
500m Row
1000m Bike Erg

*Bar can come from ground or rack

Partner Workout Option
Metcon (AMRAP - Rounds and Reps)
IN TEAMS OF 2...

AMRAP x 25 MINUTES*
20 Back Squats (Team Choice)
500m Row
1000m Bike Erg

*P1 works while P2 rests. Partners split Back Squats evenly every round, 10 & 10. Partners split the Row equally, 250m each. Partners Bike Erg together.

Cool Down
FOR RECOVERY
1:00 EZ Bike or Row
200m Walk
5:00 Foam Rolling Legs