WOD Blog

Mon, Dec 21 2020

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3195 days ago)

12.21.2020


(Check In)
Monday 12/21/2020

Warm-up
2:00 Row*

Into…

2 ROUNDS
10 Groiners
5/5 Wall Ball Around the Worlds**
10 Wall Ball Push Press

Into…

2 ROUNDS
10 Cossack Squats
10 Med Ball G2O
10 Wall Ball Front Squats

*Start 1:00 EZ, :30 Moderate, :30 Hard
**Ball Starts at chin and with the arms rotate the ball around the head clockwise for 5 reps, then counter clockwise for 5 reps

Workout
Metcon (AMRAP - Reps)
5 SETS FOR MAX REPS
1:00 - Cal Row
1:00 - DB Up-Downs (35/20)
1:00 - Wall Balls (20/14)

-Rest 1:00 b/t Sets-

Cool Down
FOR RECOVERY
5:00 Foam Roll Legs & Chill!