WOD Blog

Wed, Jan 3 2024

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

1.3.2024


(Check In)
Warm up
2 sets:
10 Roll and Reach
10 Iron Cross
10 Scorpions
-into-
8 min AMRAP
:45 sec Row
5 Deadlifts (light DBs)
:30 Jump Rope
5 Cat/Cows



2. Workout Prep
2 sets
5/4 Calorie Row
3 Deadlifts (build in weight)
4 Crossovers

Workout
14:00 AMRAP
10/8 Calorie Row
10 Dumbbell Deadlifts (light)
28 Single Unders

Target number of Rounds: 4.5+ Rounds
Minimum number of Rounds before scaling: 3.5 Rounds

Core
Every 1:00 (8:00)
Odd minute: 30 seconds of Hollow Rocks (OR Hollow Hold)
Even minute: 30 seconds of Strict Hanging Knee Raises