WOD Blog

Mon, Sep 16 2019

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

9.16.19


(Time)
Warm-up
3 ROUNDS - Each round the movements 'graduates' to a more complex version (10:00 CAP)

10 Cal Row (Stays the same)
10 Squats → Front Squats (PVC) → Overhead Squats (PVC)
10 Push-ups → Ring Support Push-ups → Dip Negatives
10 Scap Pull-ups → Chin-ups → Pull-ups
10 Sit-ups → Leg Lifts → Hanging Knee Raises


Workout
Metcon (Time)
3 ROUNDS FOR TIME
1000m Row
30 Front Rack Reverse Lunges (mod/light weight)
30 HSPU (descending reps)*

*HSPU go down by 10 reps every round...30-20-10, Lunges stay 30 each round.