WOD Blog

Mon, May 1 2023

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3205 days ago)

5.1.2023


(Check In)
Warm up
2-3 Sets:
1:00 Jog
10 Hanging Scap Retractions
5 Kip Swings
10 Hand Release Push ups
All w/o vest


Workout Prep
1 Set
100m Run
3 Pull ups
6 Push ups
All w/ Vest


Workout
Wearing a 20/14 lb Vest
4 Sets (1 set is completing BOTH AMRAPS)

AMRAP x 2 minutes
200m Run
Max Pull-ups in remaining time
-rest 1:00-
AMRAP x 2 minutes
200m Run
Max Push-ups in remaining time
-rest 1:00-

Strength
Tempo Front Squat 5-5-3-3-1-1

Strict Press 5-5-3-3-1-1

Workout 2 Optional
Run
2 Sets:
5 Rounds
700m at mod/fast pace
100m Walk