WOD Blog

Mon, Dec 6 2021

Happy Birthday: Derrick Will
Gymversary: Valerie(4)
Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (1741 days ago)

12.6.2021


Check In
Monday

Warm-Up
1:00 Cardio Choice

into...

AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs

into...

AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees


Full-Body Strength
Metcon (AMRAP - Reps)
4 SETS FOR MAX REPS
1:00 - Seesaw Bent Over Rows
1:00 - DB Suitcase Calf Raises
1:00 - Superman Hold

-1:00 Rest b/t Sets-


Full-Body Workout
3 SETS
ON A 5:00 RUNNING CLOCK...
1:00 Cardio Choice
15 DB Chest Flies
15 DB Sumo Deadlift High Pulls
50 Double Unders


Finisher
Metcon (No Measure)
AMRAP x 5 MINUTES
2-4-6 and so on...
Sit-ups
DB Heel Taps