WOD Blog

Tue, Nov 16 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3205 days ago)

11.16.2021


(Check In)
Tuesday

Warm-up
EMOM x 8 MINUTES
MIN 1 - 150m Row @ MOD PACE
MIN 2 - :35 Single Unders + 10/10 Ankle Roll Outs
MIN 3 - 12 KB Deadlifts + Max Bootstraps
MIN 4 - :20 Hollow Hold + :20 Superman Hold Hold

Extended Warm-up
Metcon (No Measure)
EMOM x 9 MINUTES
MIN 1 - 2 Turkish Get-Ups (R) (Athlete Choice)
MIN 2 - 2 Turkish Get-Ups (L)
MIN 3 - :45 Double Under Practice


Workout
Metcon (Time)
FOR TIME
500m Row

Immediately Into...

10-20-30-40-50
Russian KB Swings (53/35)
Double Unders*

Immediately Into...

500m Row

*Unbroken DU Optional