WOD Blog

Wed, Nov 13 2019

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

11.13.19


(Time)
Wednesday

Warm-up
2 ROUNDS INCREASING IN EFFORT
:30 Bike Moderate → Bike Hard
10 DBL DB Deadlift → 10 DBL DB Russian Swing
10 DBL DB Bicep Curls → 10 DBL DB Hang Power Clean
10 DBL DB Strict Presses → 10 DBL DB Push Press

Strength
Metcon (Weight)
3 SETS
10 SA DB Bench Press (R)
10 SA DB Bench Press (L)
MAX Push-ups or Banded Push-ups

-Rest 2:00 b/t Sets-

Workout
Metcon (Time)
EVERY 2:00 x 6 SETS
12/10 Cal Bike
10 DB Hang Clean and Press (35/25)