WOD Blog

Wed, Mar 2 2022

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

3.2.2022

(Check In)
Wednesday

Warm-up
2 ROUNDS
1:00 Cardio
5 Push-Up to Pike
10/10 Single Arm Banded Upright Rows
:20/:20 Single Arm Plank Hold

Into …

2 ROUNDS
1:00 Cardio (athlete choice)
10 DB Strict Press
10 Banded Upright Rows
10 Alt. SLOW Plank Shoulder Taps

Strength
EMOM x 10 MINUTES
MIN 1 - Strict Pull-Ups (Athlete Choice)*
MIN 2 - :45 EZ Row/Bike/Ski

*Pick a number that you know you can hit for quality that challenges you each minute to complete in 2 sets.

Workout
Metcon (Calories)
EVERY 7:00 x 3 SETS
20 Alt. DB Strict Press (Athlete Choice, Moderate)
20 Upright Rows
10 Tuck-Up + V-Up*
:30-:45 Banded Plank Hold
With time remaining complete Max Cal Row/Bike/Ski...

*1 Rep= 1 Tuck-Up + 1 V-Up.

-No Additional Rest b/t Sets-