WOD Blog

Tue, Jul 6 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (2559 days ago)

7.6.2021


(Check In)
Warm-up

AMRAP x 7 MINUTES
100m Run
10 Med Ball Deadlifts*
5 Lunge-Lunge-Squat w/ Medicine Ball in Front Rack
10 Alt. Bird Dogs

*At the 3:30 mark, switch to Med Ball G2OH.

Strength
Back Squat (1x5 @ 85%)
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%


Workout
Metcon (AMRAP - Reps)
2 SETS
AMRAP x 3 MINUTES
Max Wall Balls (20/14)

-Rest :30-

AMRAP x 2 MINUTES
Max Russian KB Swings (70/53)

-Rest :30-

AMRAP x 1 MINUTE
Max KB Goblet Squats

-Rest 2:00 b/t Sets-

Optional Cool Down
FOR RECOVERY
2:00 Seated Straddle
1:00 Pidgeon Stretch (R)
1:00 Pidgeon Stretch (L)
2:00 Childs Pose