WOD Blog

Tue, Mar 29 2022

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

3.29.2022


(Check In)
Warm-up
EMOM x 8 MINUTES
MIN 1 - :45 Mod Pace Row
MIN 2 - 8 Scap Push Ups + Max Shoulder Taps
MIN 3 - 8 Up Downs + Max Mountain Climbers
MIN 4 - 8 Ring Rows + Max Scap Pull Ups

Strength
Bench Press (6-6-6-6*)
Tempo (32X1)

*Start Light and work to a Moderate weight.

Workout
4 SETS
AMRAP x 3 MINUTES*
3 Hand Release Push-Ups
4 Up-Downs
5 Ring Rows**

-Rest 1:00 b/t Sets-

*Pick up where you left off.
**Option to complete DB Upright Over Rows (Athlete Choice, Heavy) or Strict Pull-Ups.

(Score is Total Rounds + Reps)