WOD Blog

Wed, Jan 19 2022

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

1.19.2022


(Check In)
Wednesday

Warm-up
2 ROUNDS
1:00 Bike (45-55 RPM)
10 Hollow Rocks
10 Superman Arch Rocks
10 Alt. Step-Overs

Into …

2 ROUNDS
:45 Bike (55+ RPM)
:15 Dead Hang on Pull-Up Bar
:15 Active Hang on Pull-Up Bar
10 Box Jump Overs

Strength
Metcon
3 SETS
5-7 Strict Pull-Ups*
10/10 Slow Single Arm Banded Dante Rows
8/8 Single Arm DB or KB High Pull

*Strict Chest to Bar optional.

-Rest 1:30 b/t Sets-

Workout
6 SETS
10 Pull-Ups*
12 Box Jump Overs (24/20)
15 Cal Bike

-Rest 1:30 b/t Sets-