WOD Blog

Mon, Apr 5 2021

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

4.5.2021


(Check In)
Monday

Warm-up
3 ROUNDS
6/6 SA KB Deadlift
5/5 SA Russian KB Swing
10 Box Step-Ups
:30 Hollow Hold
:30 Superman Hold

Strength
EMOM x 12 MINUTES
MIN 1 - :15 Active Hang + :15 Kip Swing
MIN 2 - 5-10 Strict Gymnastics Pulls*
MIN 3 - :45 Bike (EZ)

*Gymnastic Pull Options...
Ring Row
Vertical Ring Row
Elevated Ring Row
Strict Pull-Up


Workout
Metcon
AMRAP x 15 MINUTES*
4-6-8 and so on...
Box Jump Overs (24/20)
Ring Rows
Box Dips

*Complete a :30 DBL KB FR Hold (35/26) after each round.