WOD Blog

Sat, Jun 13 2020

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

6.13.2020


(Check In)
Saturday

Warm-up
2-3 ROUNDS (7 MINUTE CAP)
:30 Row
5/5 SA KB Deadlifts
10 Hollow Rocks and/or 10 Glute Bridge-Ups
5/5 SA KB Upright High Pulls
10 Alt. Lunges
5/5 SA KB Push Press w/:03 Hold Overhead every rep

Strength
ON A 10:00 RUNNING CLOCK...
Build to a Heavy set of Complex...

1 SA KB Deadlift*
1 SA KB SDHP
1 SA Russian KBS
1 SA KB Cleans
1 SA KB Push Press

*Athletes will complete one full round on the Right Side and then complete one full round on the Left Side.

Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
20/15 Cal Row
20 Russian KBS (53/35)|(35/26)
20 Walking Lunges
20 Up-Downs