WOD Blog

Tue, Apr 30 2024

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

4.30.2024


(Check In)
Warm-up
8:00 AMRAP
:30 Bike Erg or Air Bike
3 Bird dogs r/l
3 Dead Bugs r/l
3 Floor Plate Press
3 Light Devils Press
3 Empty Barbell Bench Press


Workout

Every Minute (12:00)
-Work in pairs
P1 - Max Cal Bike Erg (or Air Bike)
P2 - 6 Devils Press
Switch every Minute

----Rest 3:00-------

Every Minute (6:00)
P1- 4 Bench Press
P2 - 8 Sit-ups
Switch every Minute


Mobility
Cool Down - 2:00 Walk Down and Back

1:00 Each:
Legs on Wall - Straight
Standing Quad
Cats/Cows
Childs Pose