WOD Blog

Fri, May 27 2022

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

5.27.2022


(Check In)
Friday

Warm-up
AMRAP x 6 MINUTES
100m Run
5 Up+Overs*
10 Lunges
10 Groiners + Thoracic Rotation
10 Alt. Bird Dogs

*1 Rep of an Up+Over = w/ bar in Front Rack, Push Press it overhead, slowly lower it onto the back, and then Push Press it back OH and lower it back to the FR.

Strength
Back Squat (1x5 / 1x5 / 1x5*)
1x5 @ 65%
1x5 @ 75%
1x5 @ 85%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Workout

AMRAP x 13 MINUTES
12 Back Rack Reverse Lunges (115/75)*
400m Run

*After each full round, increase reps by 4 Reps. Ex. R1 = 12 Reps, R2 = 16, and so on.


Optional Finisher
Metcon (AMRAP - Rounds and Reps)
AMRAP x 7 MINUTES
40 Alt. Supine Heel Taps
20 Glute Bridge-Ups*
40 Alt. Russian Twist

*Option to use light DB.