WOD Blog

Fri, Jun 19 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)
6.19.20206.22.2020

6.19.2020


(Check In)
Friday

Warm-up
AMRAP x 8 MINUTES
Row/Bike 1:00
5 Push Up to Pike
10 Shoulder Taps
10 Box Step Ups
5/5 Single DB Up Downs

Strength
3 SETS
Max Reps DB Floor Press (Athlete Choice)
20 Perfect Hollow Rocks

-Rest as Needed b/t Sets-

Workout
Metcon (AMRAP - Reps)
2 SETS
1:30 - Max Single DB Burpees (Athlete Choice)*
1:30 - Max Single DB Box Step-Ups (24/20)
1:30 - Row or Bike for Cals
1:30 - Max Slam Balls (20/10)
1:30 Max Plank Hold

-Rest 1:30 b/t Sets-

*Athlete Choice for the weight on the single DB. On the Step-Ups, DB can be held any way.