WOD Blog

Mon, Jul 11 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3202 days ago)

7.11.2022


(Check In)
Monday 07/11/2022

Warm Up

3 sets:
5 alt. V-ups (each side)
5 Knees to Elbows
5 1¼ Squats (empty bar)
5 Ring rows

Strength
Front Pause Squat
2 Pause Front Squats x 5 sets @75% of 1RM

* Pause for 2 seconds at bottom
* Rest as needed between sets *

Gymnastics
Strict Weighted Chin up (5x3 @ 60-70% of 1RM)

Workout Prep
3 sets:
3 Squat Snatch (build up in weight)
1-2 Muscle Ups(build up to a full muscle up by the 3rd set)

Workout
Metcon (7 Rounds for time)
'Don’t Stop Believin’'

7 sets: (new set every 3:00)
6 Up down + Jumping Pull-up
12 Alt DB Snatches