WOD Blog

Mon, Apr 4 2022

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

4.4.2022


(Check In)
Monday

Warm-up
ON AN 8:00 RUNNING CLOCK…

2 Sets
100m Run
8 Bootstraps
8 Cossack Squats
8 Push-Up to Pike

2 Sets
100m Run
8 Med Ball Squats
8 DB Strict Press
8 Alt. V-Ups

2 Sets
100m Run
8 Med Ball Thrusters
8 Pike Push-Ups
8 V-Ups

Strength
Back Squat (3-3-3-3*)
*Weight starts Moderate, building to Heavy. Perfect mechanics.


Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 17 MINUTES
7 Handstand Push-Ups
21 Wall Balls (20/14)
35 Sit-Ups
400m Run


HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press