WOD Blog

Fri, Feb 5 2021

Gymversary: Derrick Wils(7)
Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

2.5.2021


(Check In)
Friday

Warm-up
AMRAP x 7 MINUTES
150m Ski Erg
10 Single DB Upright Row
200m Row
10 Kip Swings
10 Plate Ground to Overhead

Strength
EMOM x 8 MINUTES*
5 Front Squats

*Start Light end Moderate or start Moderate and stay Moderate across.


Workout
AMRAP x 5 MINUTES
7 Front Squats (95/65)
7 Up-Downs
7 Box Jump Overs (24/20)

-Rest 1:30-

AMRAP x 4 MINUTES
5 Front Squats (115/75)
5 Burpees
5 Box Jump Overs

-Rest 1:30-

AMRAP x 3 MINUTES
3 Front Squats (135/95)
3 Bar Facing Burpees
3 Box Jump Overs