WOD Blog

Mon, Apr 6 2020

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

4.6.2020


(Check In)
Monday

Warm-Up
AMRAP x 5 MINUTES
10 Jumping Jacks
10 Alt. Lunges
10 Air Squats
10 Sit-Ups

Full-Body Strength
EMOM x 15 MINUTES*
MIN 1 - 10 DB Power Cleans into Front Rack Hold
MIN 2 - 10 DB Suitcase Reverse Lunges into Suitcase Hold
MIN 3 - 10 Push-Ups then Max Push-Up Plank

*After completing the 10 reps, athlete performs the second movement the end of the minute.


Metcon (AMRAP - Rounds and Reps)
AMRAP x 20 MINUTES
10 Burpees
30 Mountain Climbers or :30 High Knees
20 Plate Ground to Overhead
30 Sumo Deadlight High Pulls


Finisher
Metcon (No Measure)
AMRAP x 5 MINUTES
20 Russian Twist
20 Hollow Rocks
20 Leg Lifts