WOD Blog

Sat, Jun 28 2014

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3194 days ago)

Back Squat 5 x 5 June 28, 2014


(Rounds)
Warm up
Dots 2x
Butt Kickers
High Knees
Walking Lunges
Zombie Walks

Mobility
Crossover Symmetry
Shoulder Distractions
Hip Distraction
Spiderman PNF Stretch

Strength
Back Squats (5 x 5)
Work on form and increase in weight

WOD
AMRAP 10 minutes
10 Goblet Squats (50# DB)
15 Push-ups
20 Sit-ups
15 Box Jumps (24)
05 Pull-ups

Finisher
500 meter row for time


1st3 RxDerrick Wils Sat, Jun 28, 2014
Tomario Sat, Jun 28, 2014

Tomario3 Rx
225# for 5 for back squat - 2:54.6 for 500 meter row
Derrick Wils3 Rx
Rope Climb drills. 2:10 for 500 meter row