WOD Blog

Thu, Oct 1 2020

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Back Squat Max on Apr 17, 2017 (3205 days ago)

10.1.2020


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Thursday 10/1/2020

Warm-up
3 ROUNDS
10/8 Cal Row (EZ)
10 KB Deadlift
10 Scap Push-Ups

Into…

3 ROUNDS
10/8 Cal Row (Mod)
10 KBS
10 Push-Ups

Strength
Bench Press (5x5)
5x5

*Weight stays moderate-heavy across all sets.

Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 5 MINUTES
20 Russian KBS (53/35)
20/15 Cal Row

-Rest 1:30-

AMRAP x 4 MINUTES
16 Russian KBS (53/35)
16/12 Cal Row

-Rest 1:00-

AMRAP x 3 MINUTES
12 Russian KBS (53/35)
12/10 Cal Row

-Rest :30-

AMRAP x 2 MINUTES
8 Russian KBS (53/35)
8/6 Cal Row