WOD Blog

Fri, Jun 4 2021

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

6.4.2021


(Check In)
Warm-up

Row 2:00 (EZ Pace)
Immediately Into…

AMRAP x 6 MINUTES
5 Inchworms w/ Push-Up
10 Alt. Plank Shoulder Taps
10 Alt. Pike Shoulder Taps
5 Up-Downs
3-5 Strict Pull-Ups or 10 Ring Rows

Immediately Into…

2:00 Row (Moderate Pace)

Workout
Metcon (Time)
FOR TIME
1500m Row
6 Wall Walks*
30 Burpee Pull-Up
1000m Row
6 Wall Walks
20 Burpee Pull-Up
500m Row
6 Wall Walks
10 Burpee Pull-Up

*Alternate Options for Wall Walk...
30' HS Walk
100' Bear Crawl


Finisher
Metcon (Weight)
2 SETS FOR QUALITY
21-15-9
DB Hammer Curls (Athlete Choice, Light)
DB Rolling Tricep Extensions

-Rest 2:00 b/t Sets-