WOD Blog

Fri, Mar 18 2022

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

3.18.2022


(Check In)
Warm-up

ON A 10:00 RUNNING CLOCK…
4:00 EZ to Moderate Row

Immediately Into…

AMRAP x 6 MINUTES
5 Slow Plate Goblet Squats w/ Pause in the bottom (Athlete Choice)
5/5 Plate Single Leg RDL
10 Glute Bridges w/ Pause in the top
10 Plate Sumo Deadlifts

Workout
AMRAP x 21 MINUTES
10 DB Deadlifts*
10 Up-Downs Over DB
20 Sit-Ups**

Metcon (AMRAP - Rounds and Reps)
IN TEAMS OF 2...

AMRAP x 25 MINUTES***
20 DB Deadlifts*
20 Up-Downs Over DB
30 Partner Sit-Ups**

***Partner 1 works while Partner 2 rests. Split Work as needed. Partner Sit-Ups are performed together for 30 reps total. Partners interlock heels and toss Slam Ball back and forth.