WOD Blog

Fri, May 20 2022

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

5.20.2022


(Check In)
Warm-up
2 ROUNDS
30 Mountain Climbers
10 Up-Down +Scap Push-Ups
30 Russian Twists
5 Push-Ups to Pike

Into…

1-2 ROUNDS
30 Crossbody Mountain Climbers
10 Wide Stance Up-Downs*
8 Hand Release Push-Up

*Start with feet wide and jump back to a wide stance. A wider base allows you to cycle down and up faster!

Strength
Bench Press (1x3 / 1x3 / 1x3*)
1x3 @ 70%
1x3 @ 80%
1x3 @ 90%

*Based off of 90% of Heavy 1-Rep

Workout
Metcon (AMRAP - Reps)
EMOM x 16 MINUTES
MIN 1&2 - AMRAP of Triplet*
MIN 3 - Max Strict Ring Dips
MIN 4 - Rest

*1 Round of Triplet is...
6 Hand Release Push-Ups
12 Up-Downs
24 Alt. Russian Twists


Optional Extra Credit
Metcon (No Measure)
EXTRA CREDIT MURPH PREP - DAY 2

CONDITIONING + STRENGTH

800m Run

Into Athlete's Choice (Pick ONE)...

A). 7 ROUNDS
10 Pull-Ups
20 Push-Ups
30 Air Squats

OR

B). 15 ROUNDS
5 Pull-Ups
10 Push-Ups
15 Air Squats

Into...

800m Run