WOD Blog

Fri, Jan 16

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

1.16.2026


(Check In)
1. Movement Prep/Activation
2:00-3:00 Shuttle Jog/Run (50ft, increasing pace)

-Then-

2-3 Sets
10 Single Arm Russian Swing (each arm, light/moderate)
10 Sit Ups

-Then-

Warm up to workout weight.

2. Workout Prep
1 Set (at workout pace)
2 Shuttle Run (50ft)
3 GHD Sit Up
4 Hang Dumbbell Snatch (at workout weight)


Workout
2 Sets

AMRAP 3 Minutes
4 Shuttle Runs (50ft)
12 GHD Sit Ups
16 Hang Dumbbell Snatches (50/35)

-rest 1 minute-

AMRAP 3 Minutes
16 Hang Dumbbell Snatches (50/35)
12 GHD Sit Ups
4 Shuttle Runs (50ft)

-rest 2 minutes between sets-