WOD Blog

Thu, May 5 2022

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

5.5.2022


(Check In)
Thursday

Warm-up
EMOM x 4 MINUTES
MIN 1 - 5 KB Deadlifts + Max KB Lunges
MIN 2 - 10 Scap Push-Ups + Max Shoulder Taps

Into…

EMOM x 4 MINUTES
MIN 1 - 5 KB Swings + 5 Box Jumps
MIN 2 - 10 Up Downs + Max Push-Up to Downward Dog

Strength
Tempo Bench Press (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 14 MINUTES
25 KB Swings (53/35)
20 Box Jumps (24/20)
15 Push-Ups