WOD Blog

Mon, Jan 6 2020

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Monday Jan 6 2020 Grim Reaper


(Time)
Monday, January 6, 2020

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Warmup/Silverback Primer
2 Sets Not For Time:
12 Band Resisted Dead Bugs (6/Side)
10 Tempo Dumbbell Squats (5/Side)
Click Here For Demo Video

Back Squat Waves
Set 1: 4 Reps @ 82%
Set 2: 3 Reps @ 88%
Set 3: 2 Reps @ 94%
3 Minutes Rest
Set 4: 4 Reps @ 88%
Set 5: 3 Reps @ 94%
Set 6: 2 Reps @ 100%
3 Minutes Rest
Set 7: 4 Reps @ 94%
Set 8: 3 Reps @ 100%
Set 9: 2 Reps @ 105%

WOD: 'Grim Reaper'
#1) AMRAP 5:
21 Overhead Squats, 9 Toes to Bar
15 Overhead Squats, 9 Toes to Bar
9 Overhead Squats, 9 Toes to Bar
Rest 5 Minutes
#2) AMRAP 5:
21 Thrusters, 9 Chest to Bar Pull-ups
15 Thrusters, 9 Chest to Bar Pull-ups
9 Thrusters, 9 Chest to Bar Pull-ups
Pounds – 95/65 55+75/55
Scoring: Reps

Body Armor
2 Sets:
7 Seated Single Arm Arnold Press (Each Side)
:30 Seconds Ring Plank Support (accumulated)
14 Weighted AbMat Sit-ups
Seated Single Arm Arnold Press - Try to keep the torso tall with the shoulders and hips square as you press. Prevent any leaning back or side to side movement Video
Ring Plank Support Hold - Aim to keep the body and arms as straight as possible. The more horizontal the body is, the more difficult this will be. Video
Weighted AbMat Sit-ups- Anchor the feet with heavier dumbbells. Hold a single dumbbell high up on the chest. Video



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