WOD Blog

Fri, Aug 21 2020

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

8.21.2020


(Reps)
Friday

Warm-up
3 SETS (10:00 Cap)
4 Inchworms w/ Push-Up
6 Burpees
8 Slam Ball Thrusters
10 Shoulder Taps
1:00 Plank

Strength
STRICT PRESS
1x4 @ 70-75% (Moderate) of 2RM
1x4 @ 75-80% (Mod)
1x4+ @ 80-85% (Mod-Heavy)*

As many reps as possible w/o failure...no more than 6-8.


Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 10 MINUTES*
2-4-6-8-10...etc
Hang Power Snatch (95/65)

*After every set perform 10 Plate- Ground to Overhead (45/25)

(Score is Rounds + Reps)