WOD Blog

Wed, Aug 7 2019

Gymversary: Kenneth(4)
Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

8.7.19


(Time)
Warm-up
AMRAP x 5 MINUTES
10/10 Arm Circles Forward/Backward
10 Lunges With Twist
5 Inch Worms
:20 Second Hollow Rock

Then…

AMRAP x 5 MINUTES
15 Jumping Jacks
10 Alt. Lateral Box Step Ups
5/5 SA DB Press

Extended Warm-up
EMOM x 6 MINUTES
MIN 1 - 5-7 Seated DB Strict Press (Moderate-Light)
MIN 2 - 100m Row


Metcon (Time)
FOR TIME
21-15-9-6
DB Hang Power Clean and Jerk
8-8-8-8
DB Box Step-Over (50/35) / (24/20)

*Row 200m After Each Set.