WOD Blog

Thu, Dec 16 2021

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

12.16.2021


(Check In)
Thursday

Warm-up
3 SETS
:20 Single Unders*
20 Plank Shoulder Taps
100m Row
10 Empty Barbell Push Press

*2nd round = Single unders backwards, 3rd round = single unders alternating single leg jumps

Extended Warm-up
EMOM x 9 MINUTES
MIN 1 - 5-7 Shoulder to Overhead*
MIN 2 - :45 Double Under Practice
MIN 3 - :45 EZ Row

*Goal is to work up to and slightly past workout weight. Focus more on cycling efficiency, rather than weight on the bar.


Workout
THE GOOD, THE BAD, & THE UGLY
FOR TIME
200 Double Unders
1500m Row
30 Shoulder To Overhead (115/75)
100 Double Unders
1000m Row
20 Shoulder to Overhead
50 Double Unders
500m Row
10 Shoulder to Overhead