February 23, 2021

WOD for 2.23.21

Warm-up
Metcon
2 Rounds:
10 Jumping Jacks
10 Inch Worms
5 Leg Swings
5 Leg Swings
5 Arm Circles Left
5 Arm Circles Right
5 Double Arm Circles Reverse

Strength
Metcon (Weight)
Set 1: 20 Rep @ Bodyweight box dips immediately into 15 barbell bicep curls with :03 eccentric
Set 2: 12 box dips with Plates on Lap immediately into 12 barbell bicep curls with :03 eccentric
Set 3: 10 box dips with Plates on Lap immediately into 9 barbell bicep curls with :03 eccentric
Set 4: 10 Heavy box dips immediately into 9 barbell bicep curls with :03 eccentric

Workout Of The Day
Metcon (Time)
For Time:
Run 800 Meters or Bike 1.5 Miles
30 Power Snatch @ 135/95#
Run 800 Meters or Bike 1.5 Miles
-15 Minute Cap-

Leave a Comment

Your email address will not be published. Required fields are marked *