WOD Blog

Thu, Apr 28 2022

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

4.28.2022


(Check In)
Thursday

Warm-up
1 ROUND
1:00 EZ Bike
10 Plate Deadlifts
10 DB Bent Over Rows
:30 Forearm Plank

Into…

1 ROUND
1:00 Moderate Bike
8 Plate Ground to OH
16 Alt. Shoulder Taps
:30 Push-Up Plank

Into…

1 ROUND
15/12 Cal Bike (1:00 CAP)
8 Plate Ground to OH
10 Alt. No Push-Up Renegade Rows
:30 Reverse Plank*

*Similar to a crab walk position, face up with feet planted on the ground. The wrists will be directly under the shoulders with fingers towards the heels. Drive through the feet, squeeze the glutes and drive the hips up.

Strength
Metcon (No Measure)
3 SETS
10/10 SA DB Upright Row
15 DB Pullovers
20 Alt. Single DB Deadbugs

-Rest As Needed b/t Sets-

Workout
Metcon (AMRAP - Reps)
EMOM x 20 MINUTES
MIN 1 - 12 Cal Bike
MIN 2 - :45 Max No Push-Up Renegade Rows (35/20)*
MIN 3 - :45 Plank Hold (Athlete Choice)**
MIN 4 - :45 Plate Ground to OH (45/25)
MIN 5 - Rest

*1 Rep = Row L + Row R
**Plank Hold Options...

Elbow Plank
Tall Plank
Side (Star) Plank
Reverse Plank

(Score is Total Reps of R. Rows + Slam Balls)