WOD Blog

Fri, Jan 17 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (1651 days ago)
1.17.201.17.2020

1.17.20


Check In
Friday

Warm-up
AMRAP x 6 MINUTES
50’ Shuttle Run
20 Single Unders
50’ SA OH KB Walk
20 Air Squats

At the 6:00 mark…

1:00 Bike for Cal (Mod fast pace)

Strength
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 - :45 DBL Front Rack KB Hold(35/26)
MIN 2 - :45 DBL OH KB Hold
MIN 3 - Walking Rest


Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 14 MINUTES
250m Row
30 Double Unders
10 Cal Bike
7 KB Goblet Squats (53/35)

(Score is Rounds + Reps)