WOD Blog

Thu, Jun 22 2023

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

6.22.2023


(Check In)
Warm-up
7 min AMRAP:
50m Jog
3 Inch Worms + 6 Pike Push-ups
10 Dumbbell RDL’s (each)
3 Deadlifts (empty bar)

2. Strength
Deficit Deadlifts and Strict Handstand Push-ups

3. Workout Prep
2 sets:
10 Air Squats
5/4 Calorie Assault Bike (build in pace)


Strength

Deficit Deadlift
5x2

Strict Deficit Handstand Push-ups
5 Sets:
30-40% reps of Max Unbroken Reps (SHSPU)

The prescribed deficit is 4” for men and 2” for women.


Workout
California Pizza Kitchen

5 Sets
2:00 Amrap
30 Air Squats
Max Calorie Echo bike

-Rest 2:00 between sets -
* This is a repeat workout from 7/27/2021


Modified
5 Sets
2:00 Amrap
20 Air Squats to a Med Ball
Max Calorie Echo bike

-Rest 2:00 between sets -


Target number of Calories each set: 20/15+

Minimum number of Calories before scaling: 15/12


Mobility
No Measure
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)