WOD Blog

Fri, Nov 1 2019

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

11.1.19


(Check In)
Warm-up
3 ROUNDS
8/6 Cal Row
10 Med Ball Thrusters
10 Lunges
10Good Mornings
6 Dive Bomb Push-ups

Strength
Metcon (Time)
FOR QUALITY
100 Banded Glute Bridges*
80 Front Rack Reverse Lunge (95/65)

-12:00 Time Cap-

*Work can be completed in any order and broken up by athlete in any way.


Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 13 MINUTES
15 Wall Balls (20/14)
12 Cal Row
9 Push-ups