WOD Blog

Fri, Apr 15 2022

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

4.15.2022


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Friday

Warm-up
25’ Line Drills (3:00 MAX)
Toy Soldiers
Samson Lunges
Toe Walks
Heel Walks
Knee Hugs
Quad Pulls
High Knees
Butt Kickers

Immediately into…

5:00 AMRAP
100m Run
5 Scap Pull Ups + 5 Strict Hanging Knee Raises
5 Barbell Strict Press + 5 Barbell Push Press

Strength
Push Jerk (2x6 / 2x6 / 1x6*)
*First 2x6 Light-Mod / Second 2x6 Mod / 1x6 Mod+.

Workout
Metcon (3 Rounds for reps)
EVERY 4:00 x 3 SETS
400m Run*
15 Toes to Bar
Max Shoulder to Overhead with time remaining...**

-Rest 2:00 b/t Sets-

*First two movements must be completed in 3:00 or less.

**SET 1: (115/75)
SET 2: (Athlete Choice, Heavy)
SET 3: (Athlete Choice, Heavy+)