WOD Blog

Mon, Mar 21 2022

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

3.21.2022


(Check In)
Warm-up
ON AN 8:00 RUNNING CLOCK…
400m Run

Into…
2 Sets
10 Banded Pull Aparts
10 Scap Pull-Ups
10 Lunges
10 Sit-Ups

2 Sets
10 Banded Lat Pull-Downs
10 Alt. KB Goblet Lunges
10 Burpees
10 V-Ups

Skill
3 SETS FOR QUALITY
5-8 Strict TTB or Slow Hanging Knee Raise
5-8 Strict Pull-Ups


Workout
Metcon (Time)
FOR TIME
50 Air Squats
25 Pull-Ups
50 KB Alt. Goblet Lunges (53/35)
25 Toes to Bar
100 Up-Downs
25 Toes to Bar
50 KB Alt. Goblet Lunges
25 Pull-Ups
50 Air Squats