WOD Blog

Wed, Sep 4 2019

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3198 days ago)

9.4.19


(Time)
Warm-up
 2:00 Bike, EZ Pace the right into...

  AMRAP x 3 minutes
3 Push-ups (1 sec pause at top)
3 Ring Rows
3/3 Reverse Lunges

Strength
 Every 4 minutes for 3 sets
   1:00 Push-up Plank
   15 DB Bent Over Row
   10 Strict Pull-ups

METCON
 For Time
500 m Row

   into...

5 Rounds
 10 Up-Downs
 10 DB Power Cleans

   into....

500 m Ski Erg