 | WOD Blog |  |
Thu, Dec 31 2020 |
 | Happy Birthday: SOFIA |
123120 workout
Cardio: Time
Workout
WARM-UP
2:00 Bike (Increase pace every :30)
Into…
2 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Scap Push-Ups
Into…
3 ROUNDS
10 Wall Ball Deadlifts
10 Wall Ball Front Squats
10 Wall Ball Strict Press
Into…
2:00 Bike (Increase pace every :30)
BENCHMARK WORKOUT
`BALL DROP`
AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)|(14/10)
-Rest 1:00-
AMRAP x 3 MINUTES
Max Bottom of the Active Squat Hold w/ WB*
*Everytime you break 5 Push-Ups
-Rest 1:00-
AMRAP x 8 MINUTES
20/15 Cal Bike
21 WB Front Squats (20/14)|(14/10)
(Score is Rounds + Reps of the 8min Efforts)
KG WB: (9/7)|(7/5)
COOL DOWN
FOR RECOVERY
2:00 Walk & Shake Legs
2:00 EZ Bike
2:00 Foam Roll
(No Measure)
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