WOD Blog

Mon, Apr 11 2022

Happy Birthday: Tomario & John H
Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

4.11.2022


(Time)
Monday

Warm-up
3 SETS (:40 ON/ :20 OFF)
Cal Row (EZ Pace)

Into…

3 SETS (:20 ON/ :10 OFF)*
MOVT 1 - Ring Rows
MOVT 2 - Burpees

*1 Set = MOVT 1 + MOVT 2.

Into…

2 SETS (:40 ON/ :20 OFF)
Cal Row (Increasing Pace from MOD-HARD)

Strength
Tempo Bench Press (2x6/ 2x6 / 1x6*)
2x6 (32X1)
2x6 (31X1)
1x6 (1111)

*First 2x6 Light-Mod / Second 2x6 Mod / 1x6 Mod+.


Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 14 MINUTES
21 Cal Row
15 Ring Rows
9 Hand Release Push-Ups