WOD Blog

Wed, Jan 29 2025

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3195 days ago)

1.29.2025


(Check In)
1. Crossover Symmetry Activation Plus

2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)

Strength
DB Complex
3 Sets
5 Double Dumbbell Power Clean + 5 Double Dumbbell Squat Clean + 5 Double Dumbbell Cluster + 5 Double Dumbbell Push Press @6-7/10 RPE
*Rest as needed between sets.

Workout
10 Minute EMOM
6 Dumbbell Power Clean and Jerks (2x35/20)

-rest 2 minutes-

10 Minute EMOM
180/170m Row (or 150m Run)

Cooldown
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Quadruped Forearm Stretch
1 Minute Posterior Shoulder Smash



VickieYes
front squats complete from/work before 8am!!