WOD Blog

Fri, May 13 2022

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

5.13.2022

(Check In)
Warm-up
EMOM x 8 (:40 ON / :20 OFF)
MIN 1 - Box Step-Ups → R2: Box Jumps
MIN 2 - Dead Bugs → R2: Sit-Ups
MIN 3 - Single Unders → R2: Double Unders or Dubs Practice
MIN 4 - Air Squats → R2: Tempo Air Squats (22x1)

Strength
Tempo Front Squat (2x3 / 2x3 / 1x3*)
2x3 (22X1)
2x3 (21X1)
1x3 (1111)

*First 2x3 Mod+ / Second 2x3 Mod-Heavy / 1x3 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 (Time)
3 ROUNDS FOR TIME
50 Double Unders
35 Sit-Ups
25 Box Jumps (24/20)
15 Front Squats (135/95)

Partner Workout Option
Metcon (AMRAP - Rounds and Reps)
IN TEAMS OF 2 ...

AMRAP x 18 MINUTES*
50 Double Unders
35 Sit-Ups
25 Box Jumps (24/20)
15 Front Squats (135/95)|(95/65)

*P1 works while P2 holds barbell in Front Rack. Split work as needed. No hold during Front Squats.