WOD Blog

Fri, Jan 7 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3191 days ago)

1.7.2022


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Friday

Warm-up
EMOM x 5 MINUTES (:45 ON / :15 OFF)
MIN 1 - Cal Row
MIN 2 - Lunges
MIN 3 - Russian KB Swings
MIN 4 - Kip Swings
MIN 5 - Tuck-ups

Strength
EMOM x 12 MINUTES
MIN 1 - 8 Back Rack Lunge (R)*
MIN 2 - 8 Back Rack Lunge (L)
MIN 3 - :45 EZ Bike/Row/Ski

*Keep weight Moderate.

Workout

FOR TIME
20 Hanging Knee Raises*
30 Cal Row
20 Hanging Knee Raises
60 KB Goblet Lunges (53/35)
30 Cal Row
20 Hanging Knee Raises
90 KB Swings
60 KB Goblet Lunges
30 Cal Row
20 Hanging Knee Raises

*Option for Toes to Bar.

or


Partner Workout Option
Metcon (Time)
IN TEAMS OF 2...

FOR TIME*
30 Hanging Knee Raises**
60 Cal Row
30 Hanging Knee Raises
90 KB Goblet Lunges (53/35)
60 Cal Row
30 Hanging Knee Raises
120 KB Swings
90 KB Goblet Lunges
60 Cal Row
30 Hanging Knee Raises

*P1 works while P2 rests. Split work as needed.

**Option for Toes to Bar.