WOD Blog

Tue, Jul 21 2020

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

7.21.2020


(Time)
Tuesday

Warm-up
EMOM x 6 MINUTES (:45 ON/ :15 OFF)
MIN 1 - Single Unders
MIN 2 - MedBall Front Squats
MIN 3 - Single Unders
MIN 4 - MedBall Push Press
MIN 5 - Single Unders
MIN 6 - MedBall Thrusters

Strength
Bench Press (4-4-4-4)
4-4-4-4*

*Start moderate and end moderate-heavy.

Workout
Metcon (Time)
FOR TIME
3 ROUNDS
20/15 Cal Row
10 'No Row' DB Manmakers (50/35)|(35/25)*

-Rest 1:00-

500m Row**

-Rest 1:00-

3 ROUNDS
20/15 Cal Row
10 'No Row' DB Manmakers

*1 Rep = DB Push-Up + Squat Clean + Overhead

(Score is Time)