Saturday October 22, 2022
WOD:
Every 4 mins for 20:00:
15 cal row (or 10 cal bike/15 cal ski/run 1 lap)
12 Front Squats (65/95)
9 bar facing burpees
Workout description:
Every 4:00 you'll start a new round of this which means the goal is to get some rest! You'll complete 15 cal row (or other cardio substitution), 12 front squats (should be unbroken so modify weight accordingly), 9 bar facing burpees, then rest until the 4 minute mark. If the clock starts to catch you, drop reps to 12-9-6. If clock still catches you, then it will just turn into a 20:00 amrap at 12-9-6 reps with no rest between rounds. Try to move FAST so you get some rest!
Recent Posts
See AllWOD 3 mins to complete 15 Deadlifts (135/185) 12 Deficit push Ups 9 Dumbell Snatches 2 pistols ADD WEIGHT 3 mins to complete 12 DEADS
WOD AREA 1: Tabata 4 mins of Jack Knoves AREA 2: :4 rds 30/:30 4 mins of Pull Ups AREA 3: 4 min AMRAP of 4 min AMRAP OF 5 Power...
Warm up Own but with 6 mins cardio WOD 4 Rounds 1 min Stations—- Box Jumps Strict Shoulder Presses Bend Over Rows Floor wipers w/ press...
コメント