Sunday 03-21-2021 WOD
by Admin
Warm-Up
AMRAP x 4 MINUTES
10 Banded Bent Over Rows*
10 Box Step-Ups
10 Hollow Rocks
*Performed by standing on a band and using only the band to row in a bent over position.
Immediately Intoβ¦
AMRAP x 4 MINUTES
10 DB Seesaw Rows (Light)
10 Tuck Jumps
10 Tuck-Ups
Strength
3 SETS FOR QUALITY
5 Strict TTB
10/10 Tempo DB Bulgarian Split Squats (3031)(Athlete Choice, Light)
(Score is Weight)
Workout
ON A 8:00 RUNNING CLOCK…*
30 Renegade Rows (50/35)
20 Box Jumps (24/20)
Max DB Suitcase Lunges In Time Remaining
*Every 1:00 beginning at 0:00 Perform 5 Toes to Bar.
(Score is Reps)
-Rest 2:00-
ON A 8:00 RUNNING CLOCK…
50 DB Suitcase Lunges
20 Box Jumps (24/20)
Max DB Renegade Row In Time Remaining
*Every 1:00 beginning at 0:00 Perform 5 Toes to Bar.
(Score is Reps)
After Party
FOR TIME
100 Weighted Russian Twists (Athlete Choice)
(Score is Time)
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Workout of the Day
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11/24/2024 Sunday Workout
WARMUPTABATA (8 ROUNDS β :20 WORK / :10 REST)MVMT 1 β Hollow Hold/RocksMVMT 2 β Superman Hold/Rocks Intoβ¦ 3 ROUNDS250/200m Row10 Alt. Samson Lunges (Alternative Option: Alt. Groiners)5/5 SA Ring… Continue reading
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