WOD Blog

Thu, Apr 21 2022

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

4.21.2022


(Check In)
Warm-up

2 SETS
20 Mountain Climbers
10 Scap Push Ups
10 Perfect Up Downs*

Into …

2 SETS
20 Plank Shoulder Taps
10 Knee Push Up to Pike
5/5 Cossack Squats

*Perfect Up Down = Air Squat + Push Up Plank + Air Squat

Strength
Tempo Front Squat (2x6 / 2x6 / 1x6*)
2x6 (22X1)
2x6 (21X1)
1x6 (1111)

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

Workout
Metcon (AMRAP - Reps)
EMOM x 16 MINUTES
MIN1 - 15 Front Squats (95/65)
MIN 2 - 20 DB Floor Press (35/20)
MIN 3 - Max Burpees
MIN 4 - Rest