WOD Blog

Tue, Nov 26 2024

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

11.26.2024


(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)
10 Single Arm Press (each side, moderate)


Strength
Take 10-12 minutes to establish a heavy set of 4 Push Jerk.

-Rest 3 minutes-

20-10-5
Unbroken Push Jerk
*Rest 90 seconds between sets.
**Set 1 @7/10 RPE, Set 2 @8/10 RPE, Set 3 @9/10 RPE

5 Sets
3 Weighted Chin Up (work up to a heavy set of 3)
10 Wide Grip Barbell Bicep Curl
*Rest 1:30-2:00 minutes between sets.

-Then-

3 Sets
0:30 Chin Up Hold
*Perform 1 Chin up every 10 seconds.

Workout
3 Sets:
AMRAP 4 Minutes
4 Single Dumbbell Devil's Press (50/35) (2 each side)
3 Box Jumps (30/24)
200m Bike Erg
-rest 2 minutes b/t sets