WOD Blog

Wed, Feb 23 2022

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

2.23.2022

(Check In)
Wednesday 2/23/2022

Warm-up
EMOM X 8 MINUTES
MIN 1 - :45 Row (EZ then Mod)
MIN 2 - 5 Inchworm + Pike Push-up or 2 sec Pike Hold
MIN 3 - :45 Box Step-ups
MIN 4 - 10 Wall Ball Squats w/ :02 Pause at bottom

*Coaches Note: On the second round, have athletes that can progress Inchworm + Pike Push-up/Pike Hold to do them with their feet on a box. Also, have athletes go from Step-ups to Box Jumps.

Extended Warm-up
EMOM x 10 MINUTES*
MIN 1 - Gymnastics GOAT (HS Focus)**
MIN 2 - Row (EZ-Mod)

*Goal is to practice these skills without the burden of performing them in the workout. This skill / extended warm-up is meant to be pure practice or play.

**HS Options...
Beginner: Pike Hold from a Box or DB Press
Intermediate: Handstand Hold or HSPU Negatives
Advanced: Free Standing HS Hold or Walk

Workout
'STRAIGHT 100.'
FOR TIME
25 Cal Row
20 Wall Balls (20/14)
20 Box Jumps (24/20)
25 Cal Row
30 Wall Balls (20/14)
30 Box Jumps (24/20)
25 Cal Row
50 Wall Balls (20/14)
50 Box Jumps (24/20)
25 Cal Row