WOD Blog

Thu, Mar 9 2023

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3200 days ago)

3.9.2023


(Check In)
Warm-up

2:00 Walk
-into-
10 leg swings F/B, S/S
10 yd Walk on toes,Heels,inside-outside of foot
10 PVC Good morning
10 PVC Around the Worl
10 PVC Pass Through
10 Push Ups
:20 Sec Plank Hold

Metcon
Score Reps
4-8-12-16-20-etc
Sit Ups
Alt. D-bell Bench Press (total)
D-bell Deadlifts
200m Run/Walk after each set

Total Rep is the score. 200m run equals to 1 rep. For the run to count you must finish the 200m.


Cooldown/Mobility
Walk Backward on Runner

Mobility
1 min Seated forward fold
:30 Scorpion hold each side
2:00 V wall sit