WOD Blog

Wed, Jan 11 2023

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3187 days ago)

1.11.2023

(Min Reps)
Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
10 min AMRAP
30 sec row (easy)
20 sec row (mod)
10 sec row (easy)
5 GHD’s to parallel (focus on leg extension)
10 plate toe taps (each side)
4 Updown + Box Jump Get Over (build in height across)

2. Workout Prep
1 set:
5/4 Calorie Row
5 GHD’s
2 Burpee Box Get Overs

Workout
Cannoli

50/40 Calorie Row
40 Stick Sit Ups
30 Burpee Box Get Overs (30/24)
40 Stick Sit Ups
50/40 Calorie Row

Modified
30/24 Calorie Row
25 Sit Ups
20 Up Downs + Box Step (20/16)
25 Sit Ups
30/24 Calorie Row

Target time: sub 15 minutes
Time cap: 22 minutes

Accessory
DB Good Mornings
*Rest 1:00-1:30 b/t sets

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

Focus: Take a single DB and turn sideways. Hold the dumbbell in front of the chest by wrapping the arms around and over top of the dumbbell. Maintaining a neutral spine, push the hips back and keep the shins vertical. Lower the chest forward until end ROM is found and return to a vertical position by contracting the hamstrings/glutes.

Ring Curls
*Rest 1:00-1:30 b/t sets

Focus: Setup a pair of rings so bottom of ring is at the top of the hips. Lean back with an overhand grip so that body is around 45-60 from horizontal. Adjust feet/ring height until a comfortably challenging position can be achieved. Curl with the arms (turning from the overhand to underhand grip) with a focus on bringing the rings towards the face or slightly outside of the face. Control the descent