WOD Blog

Wed, Sep 9 2015

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3195 days ago)

Modified Blood and Sand


(Reps, Rx2)
-Row 500 meters for warm up
 
-Mobilize for 5-10 minutes

-10 minutes: Go over rope climbs

WOD: Movement overview then start.  The wod will take 18 minutes (including rest).  
1 minute for each exercise

1. Goblet Squats
2. Push-ups
3. Row with DB while in a push-up position
4. Sit-ups
5. Push Press with DB
6. Mountain Climbers
7. Sumo Deadlift High Pull w/KB
8. Jumping Split Lunges

2 minute break…Write down your reps.
Then Repeat!


1st310 Derrick Wils Wed, Sep 9, 2015

Derrick Wils310
20 DB / 53 KB