WOD Blog

Tue, Oct 11 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3201 days ago)

10.11.2022

(Check In)
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate*
3 sets:
30 second Row (Only Legs)
30 second Row (Arms Only)
30 second Row (Regular)

2. Workout Prep
2 sets:
5 Calorie Row (build in pace)
5 Push Ups
Rest 30 seconds between sets

Metcon
'Warheads'

40-30-20-10
Push Ups
Calorie Row

Modified
21-15-12-9
Bar Push Ups
Calorie Row

Target time: 8-10 minutes
Time cap: 14 minutes

Accessory
Lying DB Pullover on Bench - 4 sets of 10 reps
*Rest 1:00-1:30 b/t sets

Focus: Lying on a bench, hold a dumbbell by the upper head in both hands. Keeping a slight bend in the arms, lower the dumbbell back towards the floor. Engagement should be felt in the lats/upper back. Only go back as far as control in the lift is still felt and start light to get a feel for the movement. Avoid overarching the back to facilitate a greater range of motion; core should remain engaged throughout. Suggested lying on the bench sideways so the upper back is the supported area by the bench (just ensure that bench is secured to prevent tipping over).

Elevated Heel Goblet Squat - 4 sets of 10 reps
*Rest 1:00-1:30 b/t sets

*Build to a moderate weight; stay the same or build across sets

Focus: Use a small plate or slant board under each heel. Hold a DB or KB in a goblet position. Focus on keeping tension in the legs throughout out sets. Stop just before full lockout at the top of each rep for added time under tension.