WOD Blog

Wed, Apr 27 2022

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

4.27.2022

(Check In)
Wednesday

Warm-up
2 ROUNDS
5/5 Tall Plank Shoulder/Wrist Circles*
10 Alt. Bird Dogs
5/5 Moose Antlers

*In a tall plank position, pull the shoulders down and back and move the wrists in 5 circles clockwise + 5 circles counterclockwise. Think about shifting to the left, then leaning forward with the shoulders coming in front of the hands, lean to the right, then back to center. Keep both hands on the ground to stretch the wrists.

Into …

EMOM x 6 MINUTES
MIN 1 - :40 Bike
MIN 2 - :40 Alt. Step-Overs*
MIN 3 - :40 Empty Barbell Strict Press w/:02 overhead

*2nd Round - :40 ½ Box Jumps (land in a quarter squat and immediately step down; don’t stand tall on top of the box)

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

Workout
'COWABUNGA' (5 Rounds for time)
EVERY 3:00 x 5 SETS
10 Push Press (115/75)
15 Push-ups
20 Box Jump Overs (20)

-No Additional Rest b/t Sets-