WOD Blog

Thu, Apr 14 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3205 days ago)

4.14.2022


(Check In)
Thursday

Warm-up
2 RDS
6 I-Y-T (with DB or Plates)
12 Face Pulls
12 Supinated Pull-Aparts
6/6 Slow Half Kneeling Banded Press

1-2 RDS
20 Hollow Rocks
20 Plank Shoulder Taps
10 Scap Push-Ups


Workout

3-4 SETS FOR QUALITY
10-12 Strict Ring Dips or Bar Dips
20 Wtd. Sit-Ups (Athlete Choice)
12-15 Ring Rows
1:00 Plank

-Rest 1:30 b/t Sets-

Optional Finisher
Metcon (Time)
FOR TIME
28-22-16-10
Alt. KB Lunges
KB Swings

(Score is Time)