WOD Blog

Thu, Mar 10 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

3.10.2022


(Check In)
Warm-up

EMOM X 8 MINUTES
MIN 1 - :40 Single Unders
MIN 2 - 8 DB Push-Ups (Push-Ups on DBs)*
MIN 3 - :10 second dead hang + 5-10 Hanging Knee Raises
MIN 4 - 8 No Push-Up Renegade Row**

*Athletes can also perform the Push-Up on their Knees (Use DBs that are 50-75% of Workout Weight for the Warm-Up)
**Athletes start in a high plank. They will row the DB same action as a Ring Row and alternate arms (this will be 4 per arm)

Workout
Metcon (AMRAP - Reps)
EMOM x 20 MINUTES*
MIN 1 - 50 Double Unders
MIN 2 - 15 Toes to Bar
MIN 3 - Max DB Renegade Rows (50/35)
MIN 4 - Rest

*All work in MIN 1 & 2 must be completed by :50 mark. Option for 'Unbroken' reps for MIN 1 & 2.

Post-Workout Strength
Metcon (No Measure)
3 SETS FOR QUALITY
12-15 DB Bench Press (Athlete Choice, Heavy)
Immediately Into...
1:30 Push-Up Plank

-Rest 1:30 b/t Sets-