WOD Blog

Wed, Oct 28 2020

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

10.28.2020


(Time)
Wednesday 10/28/2020

Warm-up
3 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Empty BB Kang Squats

Into…

3 ROUNDS
25ft Karaoke R
25ft Karaoke L
25ft Side Shuffle R
25ft Side Shuffle L
10 Jumping Squats
10 Wall Ball Push Press to Target

Strength
Front Squat (1x5)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat


Workout
'AWW C'MON KAREN!' (Time)
FOR TIME
150 Wall Balls (20/14)

*Every minute including 0:00, Row 100 Meters.


Optional Cool Down
FOR RECOVERY
2:00 Light Row or Bike
4:00 Foam Roll Quads
2:00 Saddle Stretch