Monday, Jun 18th

Today's WOD

Fitness Competitor 511Endurance

2 Rounds
20 Air Squats
30sec Hollow Hold
15 Ring Rows
10 Push-ups

Front Squat

  • Establish 3 Rep Max

3 Rounds FGB Style

1min Max Bench Press (135/95)
1min Max Toes To Bar
1min Max Wall Balls (20#/14#)
1min Max Strict Pull-up
1min Rest

2 Rounds
20 Air Squats
30sec Hollow Hold
15 Ring Rows
10 Push-ups

Front Squat

  • Establish 3 Rep Max

3 Rounds FGB Style

1min Max Bench Press (135/95)
1min Max Toes To Bar
1min Max Wall Balls (20#/14#)
1min Max Strict Pull-up
1min Rest

Warm Up:

4 min on Row or Bike

2 Rounds:

10 Lunge + Reach

10 Lunge + Trunk Twist

10 Inch Worms

 

WOD: (With Partner)

E7MOM x 5 (35 Mins):

400m Run (Together)

-then, work individually to complete the following-

200m Sandbag Run (Pick Load)

100m Sled Drag (90#)

100m KB Farmers Carry (Pick Load)

100m Plate Pinch Carry (15#)

-then, 1 partner working at a time until minute 6-

Max Cal Assault Bike/Row

Rest 1 minute

 

Past WODs

 

Try A Free Class

Subscribe To Our E-newsletter

3700 O’donnell St
Suite 240
Baltimore, Md 21224