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WOD Blog
 | Fri, Jun 17 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3205 days ago) |
6.17.2022(Check In) Warm-up AMRAP x 3 MINUTES :30 Bike (EZ Pace) 5 Air Squat + Broad Jump 5 Push-Up to Down Dog 10 Alt. Deadbugs 1:00 REST AMRAP x 3 MINUTES :30 Bike (Mod Pace) 5 Barbell Front Squat 5 Barbell Strict Press 10 Alt. Bird Dogs Strength Thruster (Moderate-Heavy 5-Rep) ON A 12:00 RUNNING CLOCK ... Build to a Moderate-Heavy 5-Rep Thruster Workout 'THE EQUALIZER' (Time) FOR TIME 40/30 Cal Bike 10 Thrusters (95/65) 20 Sit-Ups 30/25 Cal Bike 20 Thrusters (75/55) 40 Sit-Ups 15/12 Cal Bike 30 Thrusters (65/45) 60 Sit-Ups Partner Workout Option Metcon (AMRAP - Rounds and Reps) IN TEAMS OF 2... AMRAP x 25 MINUTES* 40/30 Cal Bike 20 Thrusters (95/65) 20 Sit-Ups 40/30 Cal Bike 30 Thrusters (75/55) 20 Sit-Ups 40/30 Cal Bike 40 Thrusters (65/45) 20 Sit-Ups *P1 works while P2 rests. During the Sit-Ups, partners complete 20 Sit-Ups each at the same time. Split all other work as needed. |
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