08/17/2021
Back Squat (1 Rep Max)
Metcon (AMRAP – Reps)
4 Rounds:
Min 1: 20/15 Calorie Row/Bike 15/12
Min 2: 15 KB Swings
Min 3: Max-Effort HSPU’s/Pushups
Min 4: -Rest-
Min 1: 20/15 Calorie Row/Bike 15/12
Min 2: 15 KB Swings
Min 3: Max-Effort HSPU’s/Pushups
Min 4: -Rest-
Record Pushup reps in Wodify
Metcon (Time)
Optional Accessory Work:
GHD Situps
Rx 5×10
Rx+ 5×15
GHD Situps
Rx 5×10
Rx+ 5×15
Opt. 2 7×2 @ 80% of 1RM
Opt. 3 70%x5, 75%x5, 80%x5, 75%x5, 70%x5+
Opt. 4 Accessory Work