WOD Blog

Mon, May 16 2022

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

5.16.2022


(Check In)
Warm-up
AMRAP x 4 MINUTES
:30 Bike (increase pace every round)
6 Scap Push-Ups
6 Alt. Box Step-Overs

Into …

2 ROUNDS
4 Bodyweight Renegade Rows*
6 DB Floor Press
8 Box Jump Overs

*Push-Up + Right Hand Row + Left Hand Row; 2nd Round switch to DB Renegade Rows

Strength
Tempo Bench Press (2x3 / 2x3 / 1x3*)
2x3 (11X1)
2x3 (11X1)
1x3 (10X1)

*First 2x3 Mod-Heavy / Second 2x3 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

AMRAP x 14 MINUTES
15 Cal Bike
10 Renegade Rows (35/20)
20 Box Jump Overs (24/20)