WOD Blog

Fri, Nov 6 2020

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

11.6.2020


(Check In)
Friday

Warm-up
AMRAP x 5 MINUTES
5/5 KB Strict Press
5/5 KB Bent Over Row
5/5 KB Deadlift
10 Scap Pull-Ups

Strength
3 SETS FOR QUALITY
4/4 DB or KB Turkish Get-Ups (Athlete Choice)*
2-6 Strict Tempo Pull-Ups (2121)**

*Stand-up portion only

-Rest 1:00 b/t Sets-


Workout
Metcon (AMRAP - Reps)
5 SETS
ON A 3:00 RUNNING CLOCK...
15 Pull-Ups
20 Russian KB Swings
Max Reps Goblet Squats (53/35)

-Rest 1:00 b/t Sets-

(Score is Total Reps)
Cool Down
FOR RECOVERY
5:00 Foam Roll Upper Back + Lats

(No Measure)