WOD
 | Wed, Dec 9 2020 |  |
| AMRAP 15 Air Squats + Row Cal + Deadlift | NO EQUIPMENT 2 |
AMRAP 15 Air Squats + Row Cal + Deadlift
(Rounds)
15 Min AMRAP
60 Air Squats
40/32 Cal Row or Ski
20 Deadlifts; 225/155
INTERMEDIATE SCALING
60 Air Squats
40/32 Cal Row or Ski
20 Deadlifts; 155/105
BEGINNER SCALING
30 Air Squats (to box if needed)
20/14 Cal Row or Ski
10 Deadlifts; 105/75 OR pick load
| Kristy | 2 rds + 39 reps | 105# | | Samantha B | 2 rds + 71 reps | 105# | | Ryan D | 2 rds | 155 | | Tom K | 2 rds + 77 reps Rx | | | Jennifer C | 2 rds + 65 reps | 145# | | Matthew W | 2 rds + 81 reps Rx | | | Adam vanvalkenburgh | 2 rds + 71 reps | 185#, 30 cal Assault Bike | | Suzette | 2 rds + 60 reps | 115# | | Tricia | 2 rds + 79 reps | 135# |
|
NO EQUIPMENT 2
(Reps)
Death By Burpees
With a continuously running clock perform:
1 Burpee the first 1 min
2 Burpees in the second min
3 in the third 1 min
...
Continuing adding 1 rep each minute for as long as you are able to complete the reps within a minute.
Once you are no longer able to complete the reps within a minute, you are done.
This will be really easy in the beginning, and then get very difficult.
Start at 3 or 5 reps in minute 1 if you want to reduce the amount of time the workout takes.
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Warm-up
General:
-Jog In Place / Jumping Jacks / Run Outside (3 mins)
-Arm Circles (30 sec)
-Wrist Rolls (30 sec)
-Torso Rotations (30 sec)
-Leg Swings (30 sec)
-Bootstraps (1 minute)
-PVC Passthrus (3 reps, inch hands in, 3 reps, until sticking point) (1 min)
-PVC OHS 15 reps
SLIPS:
-Lunge/Hamstring Stretch (3 sets of forward/back 15 secs each, all one side, then switch sides)
-Back Scale (4 sets of 15 secs each leg, alternating)
Base Volume:
(To be performed at 70% intensity)
3 Rounds of 30 seconds on, 30 seconds off of:
-Glute Bridges
-Inch Worms
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