WOD Blog

Fri, Oct 21 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3199 days ago)

10.21.2022


(Check In)
Friday 10/21/2022

Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Hinshaw Warm Up (12-15 minutes)

2. Workout Prep
3 sets:
50 yd down and back
3 Front Squats (empty bar)
3 Push Press (empty bar)
3 Thrusters (empty bar)
3 Up-Downs + Box Step Up (each side)

Workout
“I’ll never let go”

1000m Run
75 Thrusters (45/35)
25 Burpee Box Jump Overs (24/20)

Modified
800m Run
50 Wall Ball Thrusters (light)
25 Up Down + Box Step Up (20/16)

Target time: 12-14 minutes
Time cap: 18 minutes