WOD Blog

Mon, May 2 2022

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

5.2.2022


(Check In)
Monday

Warm-up
AMRAP x 4 MINUTES
:30 Bike
8 Alt. Cossack Squats
6 Air Squats w/Med. Ball Press Out*
4 Push-Up to Pike

*In the bottom of each squat, press the medicine ball straight out in front.

Into ..

2 ROUNDS
5 Air Squats @ 32X1
10 Alt. Quad Bird Dogs
5 Elevated Calf Raises*
10 Sit-Ups (option to try legs straight or butterfly knees out)

*Find an elevated surface … step // weight tree // stack of plates … perform a calf raise on top and slowly lower and hold in bottom position for :03-:05.

Strength
Tempo Front Squat (2x3 / 2x3 / 1x3*)
2x3 (32X1)
2x3 (31X1)
1x3 (1111)

*First 2x3 Mod / Second 2x3 Mod+ / 1x3 Mod-Heavy


Remember Reading Tempo...
1st Number is 'Down Portion'
2nd Number is 'Down Position'
3rd Number is 'Up Portion'
4th Number is 'Up Position'


Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 MINUTES
6 Cal Bike
15 Wall Balls* (20/14
15 Sit-Ups

*Wall Balls increase by 5 reps every round, Sit-Ups remain at 15 reps.

-Rest 1:00-

AMRAP x 7 MINUTES
6 Cal Bike
15 Wall Balls
15 Sit-Ups**

**Sit-Ups increase by 5 reps every round, Wall Balls remain at 15 reps.