WOD Blog

Wed, Feb 2 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

2.2.2022


(Check In)
Wednesday

Warm-up
3 ROUNDS
1000m Bike Erg*
10 Single Arm DB Strict Press + :30 Single Arm Overhead Hold (R)
5 Scap Pull-Ups + 5 Kip Swings
10 Single Arm DB Strict Press + :30 Single Arm Overhead Hold (L)
10 Banded Lat Pull-Downs

*Decrease the Bike Erg each round - 2nd Round: 800m & 3rd Round: 600m

Strength
Push Press (8-6-4-8-6-4*)
*Build up to a Moderate-Heavy weight. Weight should start and end heavier than last week.


Workout
Metcon (1 Rounds for time)
EVERY 4:00 x 4 SETS
10 Toes to Bar
800m Bike Erg
10 Push Press (115/75)

-Rest the Remaining Time-