WOD Blog

Mon, Jan 8 2024

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

1.8.2024


(Check In)
Warm Up
Banded 7's and Hip Halo Activation
-into-
3 Sets
1:00 Row
10 Kip Swings
2-3 Controlled Strict Pull Ups
10 Back Squats (45/35)
5 Burpees

-Then -

Warm up to workout weights 1/ 1 pull up and 1 back squat

Workout Prep
1 Set
3 Strict Pull ups
3 Back Squats (At workout weight)
3 Burpees



Workout
15 Strict Pull Ups
30 Back Squats (95/65)
30 Burpees

-Rest 1 Minute-

10 Weighted Strict Pull Ups (25/15)
30 Back Squats (95/65)
30 Burpees

-Rest 1 Minute-

5 Weighted Strict Pull Ups (45/25)
30 Back Squats (95/65)
30 Burpees

Strength
5 x 8 Double KB Front Squats