WOD Blog

Mon, Oct 28 2019

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

10.28.19


(Time)
Warm-up
4 ROUNDS (8:00 CAP)*
10 Scap Push-ups → 10 Push-ups
:30 OH Plate Hold
10 Up-Downs → 5 Burpees
:30 HS Hold or Wall Walk Hold

Strength
Metcon (Weight)
EMOM x 8 MINUTES
MIN 1 - 5 Bench Press*
MIN 2 - :45 Plank Hold

*Start light and finish last set at workout weight.

Partner Workout
Metcon (Time)
IN TEAMS OF 2...

FOR TIME
150 Bench Press (135/95)*

*Split the work evenly with your partner. Every time you break complete 5 Burpees. Resting Partner can go right to work on the bar.

-15:00 Time Cap-