WOD Blog

Mon, Jun 21 2021

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

6.21.2021


(Check In)
Monday

Warm-up
AMRAP x 7 MINUTES
10 Cal Row
10 Tall Plank Shoulder Taps*
7/7 SA DB Bent Over Row
5 Lunge-Lunge-Squats**

*At 3:30 change to Piked Shoulder Taps.
**DB Held in Goblet Position optional.

Strength
Back Squat (3x5)
3x5 @ 65%


Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 14 MINUTES
3 Wall Walks
10 Ring Rows
150 Row*

*Increase by 50m each round.