WOD Blog

Thu, Jul 20 2023

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

7.20.2023


(Check In)
Warm up
8-12 minutes moving through:
200m Run
10 Hanging Scap Retractions
3 Tempo Strict Pull Ups
10 Single Arm Bench Press

Workout Prep
1 Set
2 Strict Pull Ups
2 DB Bench
100m Run


Workout
5 Sets (New set every 5 minutes)
AMRAP 3 Minutes
12 Strict Pull ups
12 Dumbbell Bench (2x60/45)
*Max Distance Run in remaining time
-Rest 2 minutes b/t sets-

Strength
Box Squats 5x4
Build to a heavy 4 rep

Dumbbell Deadlifts
2 Sets of:
10 + 10 + 10
-into-
1 Set
10- + 10 + Max
- Rest 2 - 3 minutes b/t sets-