WOD Blog

Fri, May 14 2021

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

5.14.2021


(Check In)
Warm-up
3 ROUNDS
:45 Legs Only Bike*
10 KB Sumo Deadlifts**
:30 Wall Sit
10 Alt. SLOW Plank Shoulder taps
:15 ACTIVE Bar Hang

*2nd Round: Arms Only; 3rd Round: Legs + Arms

**2nd Round: 10 Upright High Pulls; 3rd Round: 10 Russian Kettlebell Swings

Workout
Metcon (Time)
4 ROUNDS FOR TIME
40 Cal Bike
30 Sit-Ups
20 KB Swings (53/35)


Finisher
Metcon (AMRAP - Reps)
10 SETS (:20 ON/ :10 OFF)
Max DB Floor Press (Athlete Choice)