WOD Blog

Wed, Dec 15 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3200 days ago)

12.15.2021


(Check In)
Wednesday

Warm-up
2 ROUNDS
150m Row
10 Cossack Squats (option to switch to Air Squats in 2nd round)
10 Hollow Rocks
10 Elevated Calf Raises*

*On an elevated surface like a curb or stacked plates, perform a calf raise, then slowly lower and pause for :02-:03 in the bottom stretch. We’re working on ankle range of motion.

2 ROUNDS
150m Row
:20 Bottom of Squat Hold (option to hold barbell in front rack position in 2nd round)
10 SLOW Arm Haulers
5 Hang Muscle Cleans + 5 Up & Overs*

*Push Press to back rack + back rack push press to front rack = 1 Rep

Strength
Front Squat (Heavy 2-Rep )
Build to a 2-Rep Heavy Front Squat

Workout
Metcon (1 Rounds for time)
EVERY 2:00 x 6 ROUNDS*
150m Row
10 Back Squats (95/65)

*Each Round Capped at 1:30 for the Run and Squats. At least :30 rest for all athletes before next round.