WOD Blog

Mon, Nov 11 2019

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3202 days ago)

11.11.19


(Check In)
Monday

Warm-up
3 ROUNDS (7:00 MINUTE CAP)
5 SA KB DL*
5 SA Russian KBS
5 SA KB Clean
5 SA KB Thruster
100m Jog

*Complete one full round of the KB complex on the right, one full round on the left, then go out for the 100m Run.

Strength
Front Squat (4-4-4-4-4)
4-4-4-4-4

Tempo Front Squat (13X1)

-Rest 1:30 b/t Sets-


Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 10 MINUTES
10 Front Squats (75/55)
10 KBS (53/35)
100m Run