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Workout of the Day

Oct 15, 20201 min read

10/16/2020 WOD

A.

Dynamic Stretches

B.

For Quality

250’ duck walk

500’ bunny hop

(Switch movements each minute until finished with both movements)

C.

16 Minute AMRAP (As Many Rounds As Possible)

150m run

5 hand release push ups

150m run

10 hand release push ups

150m run

15 hand release push ups

(Continue to increase HRPU by 5 until 16 minutes)

D.

5 Rounds for Quality

10/10 single arm d-bell bent row with 3 second negative each rep

E.

Static Stretches

D-bell use only

A.

Dynamic Stretches

B.

For Quality

250’ duck walk

500’ bunny hop

(Switch movements each minute until finished with both movements)

C.

16 Minute AMRAP (As Many Rounds As Possible)

45 second run

5 hand release push ups

45 second run

10 hand release push ups

45 second run

15 hand release push ups

(Continue to increase HRPU by 5 until 16 minutes)

D.

5 Rounds for Quality

10/10 single arm d-bell bent row with 3 second negative each rep

E.

Static Stretches

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