WOD
 | Wed, Feb 16 2022 |  |
| 1-Arm DB Row 4x10-12 | Row Cals + Wall Walks |
1-Arm DB Row 4x10-12
(Weight)
Warm-Up:
3:00 on machine
Base Volume: Amrap 6'
3 Strict Pullups
5 Push Ups
7 Air Squats
10 BW Goodmornings
For Load:
1-Arm DB Row, 4x10-12rm, OT 2:30
*Use the heaviest load you are able to lift for each set. You should be able to fight for 10-12 reps, with good form, but unable to complete a 13th rep.
After completing 10-12 reps on one side, switch hands and complete 10-12 reps on the other side.
Rest in the remainder of the 2:30 minute clock.
| Norman | 7.5 Rx | | | DeAnna | 27.5 Rx | |
|
Row Cals + Wall Walks
(Check In)
Each for reps:
Row Calories, 3 mins
Wall Walks, 3 mins
Row Calories, 2 mins
Wall Walks, 2 mins
Row Calories, 1 min
Wall Walks, 1 min
| Norman | Yes | 93 - 79 + 14 inch worms | | DeAnna | Yes | | | David M | Yes | DB Rows 35lbs | | Jeff S | Yes | | | Adam vanvalkenburgh | Yes | | | Tom K | Yes | | | Dylan | Yes | | | Maxima | Yes | | | Brandon B | Yes | | | Bruce | Yes | | | Janet | Yes | | | Justin C | Yes | | | Lars | Yes | |
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