WOD Blog

Wed, Dec 2 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3203 days ago)

12.2.2020


(Check In)
Wednesday 12/02/2020

Warm-up
2:00 Row (Increase pace every :30 starting at 50% effort)

Into…

AMRAP x 6 MINUTES
10/10 Split Squat
8/8 Arnold Press
6 Slow Sit-Thrus

Into…

2:00 Row (Increase pace every :30 starting at 75% effort)

Workout
AMRAP x 20 MINUTES
40 Cal Bike
30 Sit-Ups
20 Walking Lunges
3/3 Turkish Get-Ups (Athlete Choice)*

*DB or KB option. 1 Rep = ground to standing position only.


Metcon (No Measure)
3 SETS FOR QUALITY
10 Slow Barbell Curls
10 Slow Bent Over Rows
10 Slow Reverse Curls