WOD Blog

Fri, Mar 27 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3205 days ago)

3.27.2020


(Check In)
Friday

Warm-up
AMRAP x 5 MINUTES
1-2-3-4-5...Etc
DB Bent Over Row
Bench/Box Step-ups
Up Down
DB Deadlift (below the knee to stand)


Strength
Metcon (Weight)
5 SETS
3 DB Deadlift
+
3 DB Hang Power Clean
+
3 DB Power Clean
+
3 DB Front Squat

(Score is Weight)


Workout
Metcon (AMRAP - Reps)
8 ROUNDS (:20 ON / :10 OFF)
MOVT 1 - DB Hang Power Cleans
MOVT 2 - DB Upright Row
MOVT 3 - Jumping Lunges

*1 Round = a full rotation through each movement (1,2,3). No additional rest b/t rounds.

(Score is Reps)