WOD Blog

Wed, Dec 3 2025

Most Recent Benchmark:
Back Squat Max on Apr 17, 2017 (3205 days ago)

12.3.2025


(Check In)
3 rounds
5 Arm Circles (forward and backward)
5 Push Ups
5 Single Leg RDLs (each side)
10 Banded Pull Aparts OR 5 Bodyweight Renegade Rows (each side)

2 sets
Max reps alt Dumbbell Renegade Row (2x50/35) or 3 Point Backpack Row
right into:
Max reps Dumbbell Bent Over Row (2x50/35) or Bent Over Backpack Row
-rest 3:00 between sets-

Workout
10 minute AMRAP
10 Dumbbell Bench Press (2x50/35) or Push Ups
10 Hang Power Clean (2x50/35 or Backpack)