WOD Blog

Tue, Feb 3


Tomorrow

Gymversary: Jared(1)
Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3213 days ago)

2.3.2026


(Check In)
Movement Prep/Activation and Increasing Heart Rate
Row : 1:30 easy, :30 moderate
5 No Jump Burpee
Row : 1:00 easy, :30 moderate-fast
10 Lateral Jump Over Rower

Workout Prep
1 Set (at workout pace)
0:15 Row
0:15 Burpees

Workout
5 Rounds
20/16 Calorie Row
10 Burpee Box Jump Overs (24/20)

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

Strength
10 Minute EMOM
2 Split Jerk
*Start at 65% and build to 85-85+% over the course of the 10-12 minutes.

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

1:00 Seated QL Stretch (each side)
1:00 Seated External Rotations (each side)
*Rest as needed between sides and movements.