WOD Blog

Mon, Dec 9 2019

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3197 days ago)

12.9.19


(Check In)
Monday 12/9/2019

Warm-up
With a single light DB...
2 ROUNDS
6/6 DB Turkish Sit Ups
6/6 Overhead Split Squats
6/6 Single Arm Upright Rows
6/6 Single Arm DB Presses
6/6 Single Arm Deficit Push Ups*

*Single Arm Deficit Push Ups are with 1 hand on the DB other hand on the floor.

Extended Warm-up
EMOM x 8 MINUTES
MIN 1 - 1L / 1R Turkish Get-Up (Building)
MIN 2 - Hollow Static Hold


Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 20 MINUTES
15 Up-Downs
30 Double Unders
1:00 Wall-Sit
30 Double Unders
15 Kettlebell Swings (35/26)
1:00 Plank