WOD Blog

Tue, Jan 4 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3193 days ago)

1.4.2022


(Check In)
Tuesday

Warm-up
2 ROUNDS
1:00 Bike
4 Bodyweight Kang Squats
8 Alt. Groiners w/Twist
12 Arm Haulers
16 Hollow Rocks

Into…

2 ROUNDS
:45 Bike
10 Med. Ball Front Squats
5/5 Ankle Flexion*
10 Med. Ball Push Press
5 Cat/Cows

*With the toes against a wall or post on the rig, drive the knee towards the wall/rig. Every rep, pull the foot away and continue driving the knee forward. Make sure to keep the whole foot on the ground - heel and all!

Strength
Back Squat (5-Rep Heavy )
Build to a 5-Rep Heavy Back Squat


Workout
THIGHNEL RICHIE (Calories)
ON A 12:00 RUNNING CLOCK...
5 ROUNDS
10 Burpees to a Target*
20 Wall Balls (20/14)
then...
Max Cal Bike with remaining time

*Ideally, 6' above standing reach.