WOD Blog

Thu, Feb 25 2021

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

2.25.2021


(Check In)
Thursday 2/25/2021

Warm-up
AMRAP x 5 MINUTES
10 Band Pull Aparts
10 Scap Pull-Ups
5 Inch-Worms + Push-Up
100m Run

Skill
4 SETS FOR QUALITY
10 Hollow Rocks
5 Perfect Strict Pull-Ups*
5-10 Kipping or Butterfly Pull-Ups

*Drop down from the bar and rest between Strict and Dynamic Pull-Ups

Workout
Metcon (AMRAP - Rounds and Reps)
2 SETS*
AMRAP x 5 MINUTES
125m Row
10 Pull-Ups
125m Row
5 Burpee Pull-Ups

-Rest 1:00-

AMRAP x 5 MINUTES
250m Row
15 Burpees

-Rest 2:00 b/t Sets-

*Each set consists of 11:00 worth of work: both AMRAPS and the 1:00 rest.