WOD Blog

Mon, Jul 6 2020

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

7.6.2020


(Check In)
Monday 7/6/2020

Warm-up
400m Run or 500m Row (athlete choice!)

into...
2 SETS
10 Alternating Groiners
10 Glute Bridge-Ups
10 Alternating Heel & Knee Grab

Then into w/ Empty Barbell…
2-3 QUALITY SETS
7 Strict Press (press and hold at top)
7 Good Mornings
7 Bent Over Rows

Workout
AMRAP x 18 MINUTES
10 Burpee Pull-ups
10 Deadlifts (185/135)
35 Sit-Ups

Finisher
FOR QUALITY*
1:30 Tuck Hold
1:30 Plank Hold
1:30 Hollow Hold
1:30 Plank Hold

*Each exercise is on a running clock, accumulating as much time in the position as possible.

(No Measure)