WOD Blog

Wed, Oct 7 2020

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

10.7.2020


(Check In)
Warm-up
400m Run
10 Up-Downs
10 Push-Ups
5 Pike Push-Ups
10 Burpees
5 Burpee broad jumps
10 Ring Rows
5 Strict Pull-Ups
10 KB DL
10 Russian KB Swing
10 KB Swing

Workout
Metcon (AMRAP - Reps)
EMOM x 12 MINUTES
Min 1 - :50 Burpees to a Plate
Min 2 - :50 Barbell Bent Over Rows, Ring Rows, or Pull-Ups

-Rest 1:00 b/t EMOMs-

EMOM x 12 MINUTES
Min 1 - :50 KB Swing (53/35)|(35/26)
Min 2 - :50 Deficit Push-Ups, Pike Push-Ups, or HSPU**

*Option to wear 20# vest for entire workout
**Can be performed from a box or from the floor