WOD Blog

Mon, Mar 14 2022

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

3.14.2022


(Check In)
Monday

Warm-up
AMRAP x 6 MINUTES
150m Row
35 Single Unders
10 Med Ball Front Squats*
10 Groiners

* Front Squats turn to Med Ball Thrusters at 3:00 minutes

Strength
Back Squat (8-8-8*)
Tempo (32X1)

*Weight starts Light, building to Moderate. Perfect mechanics. This is a supplemental strength session for our current cycle.

Workout
Metcon (Time)
4 SETS FOR TIME*
40 Double Unders
40 'Unbroken' Wall Balls (20/14)**

-Rest 1:30 b/t Sets-

*Anytime athletes breaks set by dropping ball or stopping the unbroken reps, must row 150m then continue the set.
**Option to use a Heavier Ball.