WOD Blog

Fri, Mar 12 2021

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

3.12.2021


(Check In)
Friday

Warm-up
AMRAP x 8 MINUTES
200m Row
6/6 Alt. DB Deadlifts
20 Hollow Body Flutter Kicks
6/6 SA DB Curl to Press

Strength
Push Press (10-8-8)
10-8-8*
Push Press

*Build to a Moderate weight. Complete 5/5 Heavy Hang DB Cleans after each Set.

Workout
Metcon (5 Rounds for time)
5 SETS
6/6 DB Hang Power Clean to OH (50/35)
12 Toes to Bar
18 Cal Row

-Rest 1:30 b/t Sets-


Optional Finisher
Metcon (AMRAP - Reps)
ALTERNATING TABATA*
MOVT 1 - Single DB Waiter Curls
MOVT 2 - Hollow Body Flutter Kicks

*8 Sets EACH. Alternate Movements Every Set for a Total of 8:00 of Work.