WOD Blog

Mon, May 15 2023

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

5.15.2023


(Check In)
Warm up
Banded 7's
Hipp Halo Activation

2-3 sets
3 No Hand Front Squats
3 No Hand Front Squats
3 two sec pause Front Squats
3 One and a quarter Front Squats
3 In the hole front squats (10 sec negative)


Strength
Front Squat 5x5
5 Deep in the hole front squats - Build to a mod/heavy weight

Seated Strict Press 5x5
5 seated strict press at a mod/heavy weight (Across)

Workout Warm up
1 Sets
2 Pull ups
3 Push ups
4 Air Squats

Workout
For Time
10 Pull ups
20 Push ups
30 Air Squats
15 Pull ups
30 Push ups
45 Air Squats
20 Pull ups
40 Push ups
60 Air Squats
25 Pull ups
50 Push ups
75 Air Squats
30 Pull ups
30 Push ups
90 Air Squats