WOD Blog

Wed, Dec 8 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (1741 days ago)

12.8.2021


Check In
Wednesday

Warm-Up
1:00 Cardio Choice

into...

AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges

Bodyweight Pump
Metcon (AMRAP - Reps)
EMOM x 8 MINUTES
MIN 1 - :50 Plank Hold
MIN 2 - :50 Up-Downs


Full-Body Sweat Workout
4 SETS FOR MAX REPS
1:30 - Burpees Over DB
1:30 - DB Slides
1:30 - Single DB Up-Down + Overhead*

-1:30 Rest b/t Sets-

*1 Rep = DB Up-Down on one-side then DB to Overhead. Switch arms every rep.


Finisher
Metcon (No Measure)
3 SETS
:30 DB Hammer Curls
:30 Alt. DB High Pulls
:30 DBL DB Overhead Hold
:30 Rest