WOD Blog

Mon, Feb 22 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3204 days ago)

2.22.2021

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Monday

Warm-up
GENERAL WARM-UP

AMRAP x 6 MINUTES
20 Jumping Jacks
10 Scap Push-Ups
20 Jumping Jacks
10 Single DB Curl to Press
20 Jumping Jacks
10 DB Upright Rows

EMOM x 7 MINUTES (:40 ON/ :20 OFF)
MIN 1 - Arms Only Rowing
MIN 2 - Arms + Body Rowing
MIN 3 - Half Slide Rowing
MIN 4 - Full Slide Rowing (EZ Pace)
MIN 5 - Full Slide Rowing (Mod Pace)
MIN 6 - Full Slide Rowing (Hard Pace)
MIN 7 - Full Slide Rowing (Workout Pace)*

*Break this final minute into two :20on/ :10off intervals to give the feel of the workout.

Strength
Metcon (Weight)
4 SETS*
10 Tempo DB Bench Press (30X1)

-Immediately into-

20 DB Bench Press

*Set of 10 should be Moderate-Heavy. Set of 20 should be Light.

Workout
Metcon (Distance)
8 ROUNDS EACH (:20 ON/ :10 OFF)
TABATA 1 - Meter Row
TABATA 2 - Plate Ground to Overhead (45/25)
TABATA 3 - Meter Row

-Rest 1:00 b/t Each Full Tabata-