WOD Blog

Fri, Nov 15 2019

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

11.15.19


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Friday

Warm-up
AMRAP x 6 MINUTES
10 Lunges → Step-ups
8 KB Deadlifts
6 Goblet Squats
4 Tempo Ring Rows

Strength

EMOM x 9 MINUTES
MIN 1 - :40 Sec Weighted Hollow Body Flutter Kicks
MIN 2 - :40 Sec Plank DB Slides
MIN 3 - :40 Sec Mountain Climbers

Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 12 MINUTES
20 Jumping Pull-ups
10 Up-Downs
20 Step-ups (24/20)
10 DB Front Squats (35/25)