WOD Blog

Fri, Dec 17 2021

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3199 days ago)

12.17.2021


(Check In)
Friday

Warm-up
2 ROUNDS
:30 Row/ Bike/ Ski
:30 Plank Hold
10 Single DB Curls
10 Single DB Presses
10 Single DB Deadlift

INTO..

2 ROUNDS
:30 Row/ Bike/ Ski
:30 Sit-ups
10 Single DB Curls
10 Single DB Presses
10 Single DB Ground to Overhead

Workout
EMOM x 15 MINUTES
MIN 1 - :45 Plate Ground to Overhead (45/25)
MIN 2 - : 45 Max Sit-Ups
MIN 3 - :45 Max Row/ Bike/ Ski

Post-Workout Strength

4 SETS*
8 Single Arm DB Curl (R)
8 Single Arm DB Curl (L)
8 DBL DB Curl

*While curling with one DB, hold the other DB in a Gun hold. Complete 12-15 DB Floor Press (Heavy) after each set.

-Rest 1:30-2:00 b/t Sets-