WOD Blog

Mon, Oct 5 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

10.5.2020


(Check In)
Warm-up
AMRAP x 7 MINUTES
10 Burpee + Extra Push-Up
10 Sumo Good Mornings*
10 Hollow Rocks
10 Supermans

*Option to add DB after 2nd round

Workout
Metcon (No Measure)
4 SETS FOR QUALITY
8 Tempo DB Bench Press (3131) (50/35)
24 Alt. Bent Over DB See-Saw Rows
48 DB Hollow Flutter Kicks
1:00 Superman Hold

-1:00 Rest b/t Sets-

Finisher
Metcon (No Measure)
FOR QUALITY
21-15-9-15-21
Single DB Hammer Curls*
DB Glute Bridges**

*Hold both heads of a single DB, one head in each hand.
**DB rests across the hips.