WOD Blog

Tue, Jul 12 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

7.12.2022


(Check In)
Tuesday 07/12/2022

Warm Up
Movement Prep/Activation

6 min AMRAP
30 sec bike (easy pace)
5 Dumbbell Deadlifts (light weight)
3 Up-Downs
5 Bench Press (empty bar - slow and controlled)

2. Strength Prep
Athletes will be working back and forth on bench press and strictbox jump. Keep the feet in place throughout pause bench press with glutes and shoulders pressed into the bench. Athletes will pause for 2 seconds at the bottom of the press and should not lose tension before pressing the weight up. Athletes should always make sure they are using a spotter. High box jumps should be performed at a challenging height but not a max rep height.

3. Workout Prep
2 sets:
10-second Assault Bike (at workout pace)
3 Burpee Deadlifts

Strength
Pause Bench Press (2 Pause Bench Press x 5 sets @75% of 1RM )

*2-3 second pause at the bottom*

Gymnastics
Max Height Box Jump
Box Jump: Max Height
3 High Box Jumps x 5 sets
*6-8' below max height for 1 rep

Workout
Metcon (Time)
'Any Way You Want It'

For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
*10 Calorie Assault bike after each set

Target time: 12-14 minutes
Time cap: 16 minutes

Cooldown
1 min forward fold (wide legs)
1 min seal pose
1 min trap smash with Barbell (each side)