WOD Blog

Tue, May 24 2022

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

5.24.2022


(Check In)
Tuesday

Warm-up
EMOM x 6 MINUTES
MIN 1 - 100m Row @ Mod Pace + Max Alt. Lunges
MIN 2 - 10 Scap Pull-Ups + Max Ring Rows
MIN 3 - 10 Scap Push-Ups + Max Hand Release Push-Ups
MIN 4 - 100m Row @ Mod Pace + Max Air Squats
MIN 5 - 10 Scap Pull-Ups + 10 Ring Rows
MIN 6 - 10 Scap Push-Ups + Max Hand Release Push-Ups

Strength
Back Squat (1x5 / 1x3 / 1x1+*)
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

*Based off of 90% of Heavy 1-Rep

Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES*
5 Pull-Ups
10 Push-Ups
15 Air Squats

*After every Two Rounds, complete a 250m Row