WOD Blog

Fri, Feb 10 2023

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3193 days ago)

2.10.2023


(Check In)
Warm-up
3 Down and Back (50ft/50ft)
10 leg swing f/b s/s

2 Rounds
:20 sec Bike Erg
5 Air squats
5 Inch worms
:15 sec Knee Hold
5 Hand release Push Ups



Metcon
5 rounds
800m Bike Erg
20 Kbell swings
15 Box step up
10
RD1. Push ups
RD2. Air Squats
RD3. Toes to bar
RD4. Box Step Ups
RD5. Burpees


Accessory
Cool Down
Walk on Runner Backward

Mobility
Standing wide leg forward fold
Standing Side stretch
Standing Quad stretch