WOD Blog

Fri, Jun 10 2022

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

6.10.2022


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Friday

Warm-up
2 ROUNDS
150m Row
5/5 Single Arm Ring Rows
5/5 Alt. Single Arm KB Deadlifts

Into…

1 ROUND
300m Row
5/5 Single Arm KB Upright Rows
:10 Dead Hang into :10 Active Hang
10 Scap Pull-Ups

Strength
Metcon (No Measure)
3 SETS
10/10 Single Arm Banded Lat Pull Down
10-15 Banded Pull-Apart
7-10 Strict Pull-Ups

-Rest As Needed b/t Sets-

Workout
Metcon (1 Rounds for time)
5 SETS
ON A 4:00 RUNNING CLOCK...
12 Chest to Bar Pull-Ups
18 KB Swings (53/35)*
300m Row

-Rest Remainder of Time-

*Option to use heavier KB.

Finisher
ON A 5:00 RUNNING CLOCK...
Accumulate Max Time in a Banded Plank Hold