WOD Blog

Fri, Apr 22 2022

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

4.22.2022

(Check In)
Warm-up

EMOM x 6 MINUTES
MIN 1 - :30 Bike* + 5 KB Deadlifts + 5 Russian KB Swings
MIN 2 - 5 V-Ups + 5 Tuck Ups + 10s Hollow Hold

*Increasing intensity each round from Easy to Mod to Fast.

Workout
'GROUNDHOG'S DAY' (1 Rounds for time)
3 SETS FOR TIME
10 Toes to Bar
20 Russian KB Swings (53/35)
30 Cal Bike
20 Russian KB Swings
10 Toes to Bar

-Rest 2:00 b/t Sets-

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

AMRAP x 20 MINUTES*
20 Toes to Bar
40 Russian KB Swings (53/35)
60/48 Cal Bike

*P1 works while P2 Rests. Split work as needed. Resting partner must hold the KB in any way. If the KB drops to the floor both partners must complete 20 Sit-Ups before resuming.

(Score is Rounds + Reps)

Post-Workout Strength
Metcon (No Measure)
3 SETS*
15 DB Bent Over Reverse Flyes
25 Slow Banded Dante Rows

*Keep weight Light-Moderate.

-Rest As Needed b/t Sets-