WOD Blog

Tue, Jan 25 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3198 days ago)

1.25.2022


(Check In)
Tuesday

Warm-up
PART 1:
2 ROUNDS
150m Row
8 Body Weight Good Mornings
6 Empty Barbell High Pulls + Elbow Punch*
4 Scap Pull-Ups + 4 Kip Swing

PART 2:
2 ROUNDS
250m Row
8 Empty Barbell Clean Deadlifts
6 Dip + Jumps → Hang High Pull + Muscle Clean**
4/4 Single Arm Ring Rows + 4 Jumping Pull-Ups

*Coach’s Note: Remaining in an upright position, perform a high pull (elbows high & outside), followed by punching the elbows through so the bar finishes in the front rack position.

**In the 2nd Round, transition to: 6 reps of 1 Hang High Pull + 1 Hang Muscle Clean

Strength
Power Clean (8-6-4-8-6-4*)
*Build up to a Moderate-Heavy weight.

Workout
Metcon (Time)
3 ROUNDS FOR TIME*
30 Alt. DB Power Cleans (50/35)|(35/20)
15 Pull-Ups
250m Row

*If 3 Rounds are completed @ 8:00 or below...add a bonus 4th Round.


Finisher
Metcon (Time)
10 ROUNDS FOR TIME
6 DB Sit-Ups (Athlete Choice)
12 DB Flutter Kicks