WOD Blog

Thu, Oct 14 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3212 days ago)

10.14.2021


(Check In)
Thursday

Warm-up
AMRAP x 7 MINUTES
100m Run
:20 Active Hang
:20 Scap Push-ups
:20 Band Pull-Aparts

ROUND 1 - Active Hang & Scap Push-ups
ROUND 2 - Kip Swings & Knee Push-ups
ROUND 3+ - Kipping K2C & Push-ups
Strength
Bench Press (4x5*)
Tempo (21X1)*

*Keep weight Moderate.

Workout
Metcon
E2MOM x 16 MINUTES
MIN 1&2 - 200m Row + Max Knees to Elbow
MIN 3&4 - 200m Row + Max Hand Release Push-Ups