HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

10min for quality
1:00 Row

8/8 Single KB Staggered Stance RDL

8/8 Single Arm KB Clean + Press

6 Inchworm to Hollow Hold

20 Glute Bridges

B: Metcon (Time)

Partner WOD
2000m Row

-Partner Must Hold Dual DB Front Rack (R+50/35, Rx 40/25)

150 Dual DB Deadlifts

-Partner Must be Holding Wall Sits

1 Mile Run w/Medball (R+20/14, Rx 16/12) *can switch who holds medball as often as possible

75 Dual DB Clean and Jerk

-Patner Must be Holding Handstand Hold Against the Wall

Time Domain 30:00-35:00

Time Cap: 40:00