WOD Blog

Tue, Nov 23 2021

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

11.23.2021


(Check In)
Tuesday

Warm-Up
1:00 Cardio Choice

into...

EMOM x 4 MINUTES*
MIN 1 - :45 Single DB Press
MIN 2 - :45 Single DB Front Squats

*Hold DB Across Chest

Push x Pull Strength
AMRAP x 15 MINUTES*
10 Slow Diamond Push-Ups
10 Slow DB Chest Flys
10 DB Pronated Bent Over Rows

*Focus on quality of rounds/reps over quantity.


Push x Pull Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 8 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides

-Rest 2:00-

AMRAP x 6 MINUTES
36 Double Unders
12 Single DB Front Rack Lunges*
12 DB Slides

*Hold DB across chest.