WOD Blog

Wed, Jun 19 2019

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

6.19.19


(Check In)
Warm-up
Lower Body Stretch Sequence
0:15 Bottom of squat
0:30 Spiderman lunge, right
0:15 Bottom of squat
0:30 Spiderman lunge, left
0:15 Bottom of squat
0:30 Forward fold
0:15 Bottom of squat
0:30 Prone quad stretch

Activation
2 Rounds
10/10 Single arm Russian swings
20ft/20ft Banded monster walk, lateral only


EMOM x 30 minutes

Min 1: 12/8 Cal Row
Min 2: 30 DU's / 60 Singles
Min 3: 15 Med-ball Cleans
Min 4: KB Farmer's Carry Hold (45 Sec;s)
Min 5: Wall Balls
Min 6: Rest