WOD Blog

Fri, Mar 19 2021

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

3.19.2021


(Check In)
Friday

Warm-up
AMRAP x 7 MINUTES
:45 Cal Bike
8/8 Single Ring Supinated Ring Rows
8 Strict Burpees*
16 Bodyweight Lunges

*Strict Burpee = Hands to Floor + Jump Back to Top of Push-Up Pos. + Perfect Push-Up + Jump Feet Up + Stand.

Strength
Metcon (Weight)
EVERY 3:30 x 3 SETS
20 Alt. Incline DB Bench Press*
15 Supinated Ring Rows**

*Alt. DB must stay in a locked out position.
**Athletes have the option to complete Barbell Inverted Rows.

Workout
Metcon (Calories)
EMOM x 5 MINUTES
5 Push-Ups
10 Front Rack Lunges (95/65)

-Rest 1:00-

AMRAP x 3 MINUTES
Max Cal Bike

-Rest 1:00-

EMOM x 5 MINUTES
5 Push-Ups
10 Front Rack Lunges (95/65)