WOD Blog

Fri, May 8 2020

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

5.8.2020


(Check In)
Friday

Warm-up
AMRAP x 7 MINUTES
10 Scap Pull-ups or 5/5 Single DB Upright Row
10 Kips Swings or 10 Single DB Russian Swing
10 V-ups or 10 Tuck-ups
10 Plate Presses or 5/5 DB Strict Press
10 OH Plate Lunges or 10 DB Front Rack Lunges

Strength
3 SETS
20 Banded Lat Pull-downs
15 DB Lat Pull-Overs
7 Pull-ups

-1:30 Rest b/t Sets-

Workout
Metcon (Weight)
EMOM x 12 MINUTES
MIN 1 - 200m Row
MIN 2 - 8 Renegade Row (35/25)