WOD Blog

Mon, Mar 9 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

3.9.2020


(Check In)
Monday

Warm-up
2:00 EZ on the Bike -- Flow and Chat it Up!!

2 SETS (w/ Moderate Weight DB)
5/5 DB Single Arm Power Clean
5/5 DB Single Arm Press
5/5 DB Single Arm Cross Body DL
5 Pike 2 Push-Up
10 Glute Bridge-Ups (:01 Pause at the Top)

Skill
Metcon
EMOM x 8 MINUTES
MIN 1 - 5-7 Strict Pull-Up
MIN 2 - 5-7 Tall Box Jumps*

*Athlete Choice on height. Two-foot take off with no step into the jump. Mandatory step-down.

Workout
Metcon (Time)
4 ROUNDS FOR TIME
10 Russian KB Swings
7 Burpee Pull-Ups
21 Box Jump (24/20)