WOD Blog

Fri, Nov 29 2019

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3199 days ago)

11.29.19


(Check In)
Friday

Warm-up
Buy In:  250m Row

2 ROUNDS:
10 DB Hammer Curls
10 DB Upright Rows
10 DB Strict Press
10 DB Triceps Extension
200m Run

Strength
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 - 10 Supinated Ring Rows
MIN 2 - 10 Diamond Push-ups
MIN 3 - :45 Push-up Plank

Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 14 MINUTES
200m Run
20 Sit-ups
200m/150m Row
10 Pull-Ups or Chin-ups