WOD Blog

Tue, May 10 2022

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

5.10.2022


(Check In)
Warm-up
AMRAP x 4 MINUTES
6/4 Cal Bike
10 Calf Raises
20 Single Unders
10 Hollow Rocks

Into…

AMRAP x 4 MINUTES
6/4 Cal Bike
10 Leg Swings
20 Big Jump Single Unders or Double Unders
10 Kip Swings

Skill
Metcon (No Measure)
2 SETS
10/10 Single Leg Lifts + 10 Double Leg Lifts
+
5 Pause Kip Swings*

*Pause :01 in the Hollow & Arch Positions

-Rest as Needed b/t Sets-

2 SETS
5 Kipping Knee Raises
+
5 Kipping Straight Leg Raises

-Rest as Needed b/t Sets-


Workout
Metcon (Calories)
EMOM x 20 MINUTES
MIN 1 & 2 - Max Cal Bike
MIN 3 - 15 Toes to Bar
MIN 4 - 50 Double Unders
MIN 5 - Rest