WOD Blog

Wed, Feb 9 2022

Gymversary: Kevin(7)
Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

2.9.2022


(Check In)
Warm-up

EMOM x 8 MINUTES
MIN 1 - 10 Up-Downs + Max Shoulder Taps
MIN 2 - 10 Barbell RDL + Max Good Mornings
MIN 3 - 10 V-Ups + Max Hollow Hold
MIN 4 - 10 Hang Muscle Cleans + Max Elbow Punches

Workout

EMOM x 20 MINUTES
MIN 1 - 15 Burpee Over Bar
MIN 2 - Max Hang Power Cleans (95/65)
MIN 3 - 1:00 Front Rack Hold*
MIN 4 - Rest

*Accumulate as much time as possible in the Front Rack.


Post-Workout Strength
Metcon (AMRAP - Reps)
3 SETS FOR REPS
Max Strict Knees to Elbow or Strict Toes to Bar

-Rest 1:30 b/t Sets-