WOD Blog

Mon, Jan 10 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3187 days ago)

1.10.2022


(Check In)
Monday

Warm-up
EMOM x 7 MINUTES
MIN 1 - :20 Single Unders + :20 Cossack Squats
MIN 2 - :20 Forward Lunges + :20 Reverse Lunges
MIN 3 - :20 Right Leg Single Unders + :20 Left Leg Single Unders
MIN 4 - :40 Inchworms + 10 Shoulder Taps
MIN 5 - :20 Tall Jump Single Unders + :20 Fast Wrist Single Unders
MIN 6 - :20 Box Step-Ups + :20 Box Jumps
MIN 7 - :40 BB Strict Press w/ :01 Pause OH

Strength
Push Press (10-8-6-10-8-6*)
*Build up to a Moderate weight.

Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 14 MINUTES
7 Left Single Arm DB Cluster (50/35)*
14 Box Jump Overs (24/20)
7 Right Single Arm DB Cluster
42 Double Unders

*1 Cluster = 1 DB Squat Clean into Thruster.