WOD Blog

Fri, Aug 20 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (2049 days ago)

8.20.2021


(Check In)
Friday

Warm-up
2 ROUNDS
100m Run
10 Lunges
10 Scap Ring Rows
8 Single Ring Ring Rows

Into…

2 ROUNDS
100m Run
8 Russian KB Swings
8 KB Goblet Squats
8 Scap Pull-Ups
8 Kip Swings

Strength
Back Squat
1x5 @ 40%*
1x5 @ 50%
1x5 @ 60%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.


Workout
Metcon (Time)
7 ROUNDS FOR TIME
10 KB Goblet Squats (70/53)
10 Pull-Ups or C2B Pull-Ups