WOD Blog

Wed, May 13 2020

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

5.13.2020


(Check In)
Wednesday

CONDITIONING
Metcon (AMRAP - Rounds and Reps)
AMRAP x 18 MINUTES
12 Box Jumps (24/20)
9 Wall Ball (20/14)
6 Strict Pull-ups

Warm-up
AMRAP x 8 MINUTES
10/10 Single Arm DB Bent Over Rows
10 Alt. DB Step-ups
5/5 Single Arm DB Push Press
10 Alt. DB Hammer Curls
:30 Hollow Hold

Workout
5 ROUNDS FOR TIME
400m Run
14 DB Step-Back Lunges (50/35)|(35/25)*
14 HSPU or DB Seated Shoulder Press

*Hold the DB Suitcase Style