WOD Blog

Tue, Mar 9 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

3.9.2021


(Check In)
Tuesday

Warm-up
20 Alt. Standing Quad Stretch
10 Alt. Knee Hugs
5 Inch Worms w/o Push-Up
10 Push-Up to Pike
10 Slow Sumo Banded Good Mornings
20 Banded Face Pulls

Immediately into…

'ROWLING'
Athletes will take 5-7 attempts (Depending on time available in your timeline) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee and 2 Sit-Ups. For example, if the athlete hit 103m, they would perform 3 Burpees and 6 Sit-Ups. Consider setting a cap on the penalty reps to 5 meters to avoid over-doing this warm-up

Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 20 MINUTES
1500m Row
30 Russian KB Swings (53/35)
30 Sit ups

Finisher
Metcon (Time)
ON A 5:00 RUNNING CLOCK...
Max Plank Hold*