WOD Blog

Fri, Apr 8 2022

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

4.8.2022

(Check In)
Warm-up

2 ROUNDS
:30 Bike Mod
6 Up Downs + 6 Scap Push Ups
6 Elbow Punches + 6 Strict Presses

Into…

2 ROUNDS
:30 Bike Fast
6 Push-Up To Pike
6 Push Presses + 6 Push Jerks

Strength
Push Jerk (Heavy 3-Rep )
Build to a Heavy 3-Rep

Workout
EVERY 3:30 x 4 SETS
15 Cal Bike
12 Burpees to Target*
9 Shoulder to Overhead (65% of 3-Rep Push Jerk)

-Rest with Remaining Time-

*Target is 6 inches above standing reach.

Partner Workout Option
Metcon (AMRAP - Rounds and Reps)
IN TEAMS OF 2...

3 SETS*
AMRAP x 5 MINUTES
10/8 Cal Bike
7 Burpees to a Target
5 Shoulder to Overhead (115/75)

-Rest 1:00 b/t Sets-

*P1 completes a full round while P2 Rests. Once a full round is complete P1 and P2 switch. Pick up where you left off.

(Score is Total Rounds + Reps)