WOD Blog

Fri, Jan 5 2024

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

1.5.2024


(Check In)
1) Movement Prep/Activation
Banded 7’s
-Into-
8:00 AMRAP
4 Burpee Deadlifts (one dumbbell/ 2 on each side)
4 Hang Dumbbell Snatch (each)
4 Kip Swings
4 Jumping Pull Ups

2. Workout Prep
2 sets:
2 Devils Press
4 Pull Ups

Workout
For Time:
21-15-9
Devil press (35s/25s)
42-30-18
Pull Ups

Target time: 7-9 minutes
Time cap: 14 minutes

Mini-Pump
4 rounds:

8 Rear foot elevated DB Split Squat (each side) @ moderate weight

10 Single Leg DB Hip Thrust @ moderate weight

*Rest 2 minutes b/t rounds

Mobility

1 min tricep smash (each)
1 min overhead banded distraction (each)
1 min Barbell grip smash (each side)