WOD Blog

Tue, Jul 4 2023

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

7.4.2023


(Check In)
Warm-up
No Measure
1. Movement Prep/Activation before Class
Banded 7's + Hip Halo Warm up

Warm up
3 sets:
5 Wall Ball Front Squats
5 Wall Ball Push Press
5 Wall Balls
10 Box Step Ups
5 Russian Kettlebell Swings


2. Workout Prep
2 sets:
5 Wall Balls
5 Box Jumps
5 Kettlebell Swings


Workout
Morrison

50-40-30-20-10
Wall Balls (20/14)
Box Jump (24/20)
Kettlebell Swings (53/35)

Modified
30-25-20-15-10
Wall Ball Thrusters (light)
Box Step Ups (20/16)
Russian Kettlebell Swings (light)

Target time: 20-22 minutes
Time cap: 30 minutes


Mobility
Score Checkmark
1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Seal Pose