05/10/2021
Back Squat (5 Rep Max)
Metcon (Time)
For Time:
25 TTB/KTC
200 m. run/row
20 TTB/KTC
200 m. run/row
15 TTB/KTC
200 m. run/row
10 TTB/KTC
200 m. run/row
5 TTB/KTC
200 m. run/row
25 TTB/KTC
200 m. run/row
20 TTB/KTC
200 m. run/row
15 TTB/KTC
200 m. run/row
10 TTB/KTC
200 m. run/row
5 TTB/KTC
200 m. run/row
sub run/row for 15 cals on bike
Metcon (AMRAP – Reps)
Pushup Challenge
Test Max-effort Ring Pushups
Test Max-effort Ring Pushups
3 Max-effort sets
Record best set in Wodify and total reps in notes
See demo below
Opt. 2 5×5 Pause Squat @ 65% of 1RM Pause 2 sec. bottom squat
Opt. 3 10 min EMOM 5 reps @ 185/125 or 55% of 1RM or 5lbs. heavier than last week
Opt. 4 Pushup Challenge
*Test 1-3 options w/front Squat