WOD Blog

Thu, Jan 4 2024

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

1.4.2024


(Check In)
Warm Up
1. Movement Prep/Activation
3 min Air Bike (:30 easy, :20 mod, :10 fast)
-into-
6:00 AMRAP
3 Inch Worms
5 Shoulder Press (empty bar)
10 Alternating V-Ups

2. Strength Prep
4 sets of 10 Shoulder Press (build in weight)

3. Workout Prep
1 set:
5 Calorie Echo Bike (at workout pace)
1 Wall Walk
5 Calorie Row

Strength

4x10 Shoulder Press (build up to moderate weight)

* Rest 60-90 seconds between sets

Workout
For time:
50/40 Calorie Echo Bike
15 Wall Walks
50/40 Calorie Row

Mobility

1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)