WOD Blog

Fri, Jan 23

Gymversary: Debra(12) & O`Hagan(12) & John C(12)
Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

1.23.2026


(Check In)
Warm up
1:00 Row OR Ski (easy)
5 Strict Chin Up
:45 Row OR Ski (moderate)
5 Rope Pull Up
:30 Row OR Ski (hard)
2 Foot Clamp Practice Rep
-Then-
Warm up to Overhead Squat weight.

4. Workout Prep
1 Set (at workout pace)
1 Rope Climb (OR 2 Strict Pull Up)
3 Overhead Squat (at workout weight)

Workout
AMRAP 4 Minutes
1 Rope Climb (OR 3 Strict Pull Up)
2-4-6-8-10-12….
Overhead Squats (95/65)

-rest 4 minutes-

AMRAP 4 Minutes
2-4-6-8-10-12….
Overhead Squats (95/65)
1 Rope Climb (OR 3 Strict Pull Up)

-rest 4 minutes-

AMRAP 4 Minutes
1 Rope Climb (OR 3 Strict Pull Up)
2-4-6-8-10-12….
Overhead Squats (95/65)