WOD Blog

Fri, May 12 2023

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

5.12.2023


(Check In)
Workout
Partner Workout
Partner 1: Karen (150 Wall Balls (20/14)
Partner 2: 60 Burpee Pull ups
Partner 3: 30 Sandbag Over Shoulder (150/100)

*You cannot rotate to the next station until all 3 partners have completely finished their station

Individual Version
Karen (150 Wall Balls (20/14)
60 Burpee Pull ups
30 Sandbag Over Shoulder (150/100)

Row
4 Min at easy pace
1 Min @ mod pace
-rest 1 min-
2 Min at easy pace
40 Sec @ mod pace
-rest 20 sec
8x(1:40 at easy pace, 20 sec at hard pace)
*No rest b/t reps or sets

-Rest 3 min-

40 Sec @ hard pace
1 min at easy pace
- rest 20 sec-
1 min at hard pace
4 min @ easy pace