WOD Blog

Wed, Jan 12 2022

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

1.12.2022


(Check In)
Wednesday

Warm-up
2 ROUNDS
1:00 Cardio (Athlete’s Choice)
:30 Hollow Hold
20 SLOW Alt. Plank Shoulder Taps
10 Arm Haulers
5 Bodyweight Kang Squats

Into …

2 ROUNDS
8/8 Single Arm Ring Rows
50ft. Bear Crawl*
:15/:15 Single Arm Plank Hold

*Switch to Quad Crawl in 2nd round

Workout
Metcon (No Measure)
3-4 SETS FOR QUALITY
3 Wall Walks
12 DB Arnold Press (Athlete Choice, Moderate)
10/10 Single Arm Ring Rows
15-20 Slow Banded Overhead Tricep Extensions
50' Slow Bear Crawl
50' Slow Reverse Bear Crawl
:30/:30 Single Arm Plank*

-Rest 1:00 b/t Sets-

*Complete all :30 on one side. Switch sides after each full round.

Finisher

4 SETS (:40 ON/ :20 OFF)
MOVT 1 - Single DB Curls
MOVT 2 - Single DB Flutter Kicks

*1 Set = MOVT 1 + MOVT 2 .