WOD Blog

Thu, May 12 2022

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

5.12.2022


(Check In)
Warm-up
4 ROUNDS EACH (:20 ON / :10 OFF)
TABATA 1 - Good Mornings
TABATA 2 - KB Deadlifts
TABATA 3 - SA Russian KBS
TABATA 4 - Plank Hold/Rotations

Strength
3 SETS
10/10 SA KB Upright Row
15 Banded Hamstring Curls*
20 Seated Banded Rows

*Perform in prone position.

-Rest As Needed b/t Sets-

Workout
Metcon (AMRAP - Reps)
'TABATA'
8 ROUNDS EACH (:20 ON / :10 OFF)
TABATA 1 - KB Sumo Deadlift High Pull (53/35)
TABATA 2 - Crossbody Mountain Climbers*
TABATA 3 - Russian KB Swings
TABATA 4 - Alt. KB Horn Taps**

*1 Rep = L+R
**1 Rep = L+R. Perform in plank position. KB should be arms length reach away from athlete.

-No Additional Rest b/t Tabatas-