WOD Blog

Fri, Dec 10 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3200 days ago)

12.10.2021


(Check In)
Friday

Warm-Up
1:00 Cardio Choice
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks

Full-Body Strength
3 SETS FOR QUALITY REPS
1:00 - Alt. Sit-Thrus
1:00 - Alt. V-ups

-1:00 Rest b/t Sets-

Full-Body Sprint Workout
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 - DB Push Press
TABATA 2 - DB Reverse Lunges
TABATA 3 - Hollow Body Flutter Kicks

-1:00 Rest b/t Tabatas-


Finisher
Metcon (No Measure)
1 SETS
1:15 Tall Plank Hold
-:15 Rest-
1:15 Side Plank (R)
-:15 Rest-
1:15 Side Plank (L)
-:15 Rest-
1:15 Plank Rotations