WOD Blog

Wed, Jun 8 2022

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

6.8.2022


(Check In)
Warm-up

3 ROUNDS
5 Inch Worms into Cobra Pose*
10 Alt. Dead Bug
10 Alt. Groiners w/ a Twist**
10 Slow Banded Pull Aparts

*Switch to Push-Ups in Round 2 and Up-Downs in Round 3
**Switch to Lunges in Round 2 and Barbell Lunges in Round 3

Workout

4 SETS FOR MAX REPS*
MIN 1 - Alt. Back Rack Reverse Lunges (95/65)
MIN 2 - Sit-Ups
MIN 3 - Up-Downs
MIN 4 - Rest

*1 SET = MIN 1 to MIN 4.


Post-Workout Strength
Metcon (No Measure)
3 SETS
20 Alt. Landmine Rotations
20 Banded Upright Row
20 Banded Face Pulls

-Rest As Needed b/t Sets-