WOD Blog

Tue, Mar 21 2023

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3202 days ago)

3.21.2023


(Check In)
Warm-up
3 Rounds
:30 Bike Erg
5 PVC PassThroughs/Around World
5 PVC Good Mornings
5 PVC Thrusters
5 HeelToe Rocks

THEN...

5 Ab Mat Sit Ups
5 yd. Empty Sled Push
4 Light Alt. DB Snatch r/l

Repeat

5 yd. Empty Sled Push
4 Light Alt. DB Hang Clean & Jerk

Repeat

3 Sandbag Over Shoulder
Push Sled Back
5 Sit Ups


Metcon
25 min. AMRAP
2 Person Team

P1- 20 yd. Sled Push (45/15 + DB)
10 Alternating Dumbbell Snatches
5 Sandbag Over Shoulder
10 Alt. DB Hang Clean & Jerk
20 yd. Sled Push

P2 - 5 Stick Sit Ups
10/7 Cal Ski Erg

*Switch when both complete


Accessory
Cool Down-2:00 Bike Erg

1:00 (each)
Couch Stretch
Worlds Greatest Stretch r/l
Down Dog to Seal
Childs Pose