WOD Blog

Wed, Oct 9 2019

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

10.9.2019


(Check In)
Warm-up
EMOM x 6 MINUTES
MIN 1 - 12/10 Cal Row
MIN 2 - 10 Air Squats + Max Plank Hold

then...

1 ROUND
10 Groiners
10 Boot Strap Stretches
10 BB Good Morning

-into-

1 ROUND
6 BB Kang Squats
6 BB or BW Cossask Squats
6 Tempo Back Squats (21X1)


Strength
Back Squat (4-4-4-4-4-4-4-4-4-4)
EMOM x 10 MINUTES
4 Back Squats*

*Increase weight every other round. Keep weight moderate.


Workout
'THE REGULATOR' (Time)
FOR TIME
750m Row
10 Thrusters (95/65)
500m Row
20 Thrusters
250m Row
30 Thrusters