WOD Blog

Tue, Nov 15 2022

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3189 days ago)

11.15.2022


(Check In)
Warm-up
Hip Halo

10 yard (each)
Walk on Toe/Heels
Step knee up/ankle up
Cowboy Walk/Step Back

5 min AMRAP
1:00 Bike Erg
5 Air Squats
5 Arm Circles S,m,l
5 Good Mornings
5 min Front Squat Work


Metcon
For Time
10-9-8-7-6-5-4-3-2-1
Dumbbell Front Squats (Light)
3-4-5-6-7-8-9-10-11-12
Abmat Sit Ups
160m run (after each set)


Accessory
Cool Down- Walk 2:00 Back wards

1:00 (each)
Legs on Wall-Straight/Straddle/Squat
Couch Stretch
Childs Pose
5 SLOW pass Throughs Around World