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  • Writer's pictureCoach Rob

WOD for Wednesday 221221

You decide today:


CINDY LOU WHO

AMRAP 20 minutes of:

• 5 pull-ups

• 10 push-ups

• 15 squats


-OR-


HARD CINDY LOU WHO

AMRAP 20 Minutes

5 weighted pull-ups (35/25)

10 push ups with feet on a box (24/20)

15 squats holding a plate (45/35)


-OR-


FA LA LA LA

AMRAP 5 Minutes

15/12 Calorie Row

15 Push ups


-Rest 2 minutes-


10 sets

10 Strict Pull Ups

10 Ring Dips

-Rest 1 minute between sets-

*if you have to break before 10 reps on either movement, then just do a Max set unbroken every time of both movements


-Rest 2 minutes-


AMRAP 5 Minutes

15/12 Calorie Row

15 Push ups


STRENGTH

Deadlift


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