WOD Blog

Fri, Mar 13 2020

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

3.13.2020


(Check In)
Friday

Warm-up
3 ROUNDS
5/5 SA KB Sumo Deadlift
5/5 SA Russian KettleBell Swing
10 Ring Rows
250m Ski Erg

Strength
Metcon
4 SETS FOR QUALITY
1 Kip Swing + 1 Pull-up x 5 Reps
10 Diamond Push-ups
:30 Single Arm (L) / Single Leg Plank (R)
:30 Single Arm (R) / Single Leg Plank (L)

Workout
Metcon
EVERY 2:30 x 5 SETS
10 DB Bent Over Row
15 Russian KBS (53/35)
250m Ski Erg