WOD Blog

Tue, Jan 11 2022

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

1.11.2022

(Check In)
Tuesday

Warm-up
1:00 Bike

Immediately Into..

AMRAP X 4 MINUTES
4 Inchworm No Push-up
8 Up Downs
8 Step-ups
4 Push-up to Pike

Immediately Into..

1:00 Bike

Strength
Bench Press (8-8-6-6*)

*Build to a Moderate weight. After each set complete 12-15 Slow Arm Haulers.

Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 17 MINUTES
21 Cal Bike
15 DB Bench Press (50/35)
12 Burpee Box Jumps (24/20)

Partner Workout Option
Metcon (AMRAP - Reps)
IN TEAMS OF 2...

AMRAP x 20 MINUTES*
12 Cal Bike
15 DB Bench Press (50/35)

*P1 completes a full round while P2 completes as many Burpee Box Jumps (24/20) as possible. Once P1 is done with a full round they will switch.

Planned: Mon,Oct2,2023 Tue,Jan11,2022