WOD Blog

Fri, Oct 25 2024

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

10.25.2024


(Check In)
1. Banded 7s - perform 7 reps of each movement

2. Hip Halo Activation

3. Lifting Prep
2-3 sets:
10 Cossack Squats
10 Bird Dogs
1- Deadbugs

Strength
Back Rack Step ups
5 Sets of
10 Barbell Back Rack Step Ups (5 each side) @8-9/10 RPE
*Rest as needed between sets.

Spanish Squats:
4 sets: 10 reps - RPE 7
*Rest 1:00-1:30 b/t sets

Core
1:00 Forearm Side Plank (each side)


Workout
2000m Row
50 Box Jumps (30/24)
25 Sandbag Cleans Over the Shoulder (150/100)
12 Rope Climbs