Friday, August 21st 2020

Outdoor WOD

12 minute alternating EMOM:
1) 8-10 arnold press (pair of dbs)
2) 5-6/side split stance db bent over row with tempo 1 sec pause at top, slow descent
3) 10 db weighted situps

B) Row 1000m
Rest 2 minutes
Row 500m
Rest 90 seconds
Row 250m
Rest 90 seconds
Row 500m
Rest 2 minutes
Row 1000m

*Alternate part B if air quality is bad
B1) 20 minute AMRAP for quality, steady pace
2 minute easy row
10 db front squats w/1 sec pause at bottom of each rep
10 alt. db hammer curls
10 db floor press
10 rower pike ups (feet on seat, hands on ground)

Home WOD

A) 12 minute alternating EMOM:
1) 5-6/side db arnolds press
2) 5-6/side split stance db bent over row with tempo 1 sec pause at top, slow descent
3) 10 db weighted situps

B) 20 minute AMRAP
60 jumping jacks + 60 mountain climbers
10 db goblet squats w/1 sec pause at bottom of each rep
5/side db hammer curls
10/side db floor press
10 V ups

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