WOD Blog

Wed, Nov 20 2019

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3201 days ago)

11.20.19


(Check In)
Wednesday

Warm-up
3 ROUNDS*
:30 Single Unders —> :30 Single-Single-Double Attempts —> :30 Double Unders
20 Lunges —> 14 Jumping Lunges —> 8 KB Goblet Lunges
:30 Hollow Hold —> 15 Tuck-ups —> 10 Alt. V-ups

Strength
DB Bench Press (5-5-3-3-2)
5-5-3-3-2

*Increase weight each Set.

Workout
Metcon (AMRAP - Reps)
4 ROUNDS
1:00 MAX KB Goblet Lunges (53/35)
1:00 MAX Double Unders
1:00 MAX Alt. V-ups
Score is highest total number of reps in single round.