WOD Blog

Fri, Nov 22 2019

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3201 days ago)

11.22.19


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Friday

Warm-up
PARTNER AMRAP x 7 MINUTES
P1...Bike
P2...Complete 1 Round:
5 Push-ups
6 Ring Rows
7 Up-Downs

Partner Workout
Metcon (Time)
16 ROUNDS FOR TIME*
6 Cal Bike
10 Med-ball Cleans

-20:00 Hard Cap-

*P1 works while P2 rests. Partners alternate every full round. Each partner completes 8 rounds.


ALTERNATING TABATAS*
T1 - DB Bicep Curls
T2 - DB Skull Crushers

*8 Sets Each. Alternating Movements Every Set for a Total of 8:00.