WOD Blog

Thu, Jan 20 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3194 days ago)

1.20.2022


(Check In)
Thursday

Warm-up
AMRAP x 7 MINUTES*
10 Wall Ball Strict Press
12 Lunge + Twist
14 Jumping Jacks

*For 2nd round, switch to:

10 Wall Ball Thruster
12 Lunge + Lunge +Squat
25ft High Knees

For 3rd round, switch to:
10 Wall Ball Thruster
12 Cossack Squats
25ft Side Shuffle R
25ft Side Shuffle L

Strength
Back Squat (10-8-6-10-8-6*)
*Build up to a Moderate weight. .


Workout

AMRAP x 15 MINUTES
4 Back Squats (95/65)*
8 Wall Balls (20/14)
12 Lunges
250m Row

*Bar must come from floor.