WOD Blog

Wed, Mar 1 2023

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3199 days ago)

3.1.2023


(Check In)
Warm-up
6 rounds
Assault Bike
:20 sec Work/:10 sec rest
-into-
3 sets:
8 Light Kettlebell swings
:15 sec Hollow rock hold



Metcon
5 Rounds
2:00min Work / 1:00min Rest
12/9 Cal on Assault Bike
15 Kettlebell swings
15 Weighted sit ups


Accessory
Cool Down
2 mins on bike

1:00 each:
Banded
Lat pull down
Hamstring/Quad stretch
Childs Pose