WOD Blog

Tue, Dec 3 2019

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3198 days ago)

12.3.2019


(Check In)
Tuesday

Warm-up
AMRAP x 5 MINUTES
5 Single Ring Ring Rows
5 Kip Swings
5/5 Single arm DB Bent Over Row
5 Up-Downs


Strength
Metcon
3 SETS
7 Wide Grip Pull-ups
10/10 Single arm DB Bent Over Row
20 Banded Tricep Pull-downs

-1:30 Rest b/t Sets-


Workout
Metcon (5 Rounds for time)
EVERY 2:00 FOR 5 SETS*
15 Sit-ups
8 Burpees
6 Pull-ups

*Rest remaining time then start next set on the 2:00