WOD Blog

Fri, Nov 15 2024

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

11.15.2024


(Check In)
1. Crossover Symmetry Activation Plus

2. Hip Halo Activation

3. Barbell Prep
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
5 Single Arm Bent Over Rows (each side, moderate)

Strength
4 Sets
4 Weighted Chin Up
8 Barbell Bicep Curl (Or Dumbbell Curls, both arms, same time)

4-5 Sets
12 Pendlay Row
10 Single Arm Dumbbell Bent Over Row @6-7/10 RPE (each arm)

Workout
2 Sets

AMRAP 12 Minutes
60/50 Calorie Ski Erg (OR Row)
50 Dumbbell Power Clean (2x50/35)
*Accumulate reps on both portions as desired
-In time remaining-
Max Rounds:
6 Box Jumps (30/24)
9 Dumbbell Shoulder to Overhead (2x50/35)

-rest 6 minutes between sets-