WOD Blog

Fri, May 15 2020

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

5.15.2020


(Check In)
Friday

Warm-up
EMOM x 6 MINUTES
MIN 1 - :45 Row or Cardio Choice
MIN 2 - :45 Scap Push-Up
MIN 3 - :45 Row or Cardio Choice
MIN 4 - :45 Single DB Bent Over Row
MIN 5 - :45 Row or Cardio Choice
MIN 6 - :45 Single DB Swing

Strength
3 SETS FOR QUALITY
10 Wide Grip Inverted Rows
10 Deficit Push-ups
30 Alt. V-ups

-Rest 1:30 b/t Sets-


Strength - HOME
3 SETS FOR QUALITY
10 DB Supinated Bent Over Rows
10 Deficit Push-ups
30 Alt. V-ups

-Rest 1:30 b/t Sets-


Workout
FOR TIME
25-20-15
Pull-ups
15-20-25
Cal Row
20-20-20
Kettlebell Swing (53/35)|(35/26)


Workout - HOME
FOR TIME
25-20-15
DB Bent Over Rows
15-20-25
Weighted Sit-ups
20-20-20
DBL DB Swing