top of page

2020-11-19 WOD


Today’s WOD is a Tabata based workout which consists of 8 rounds 20 seconds of work followed by 10 seconds of rest. The goal is to give a max effort for the 20 seconds knowing a short 10 second rest is following. There will be a 1 minute rest between each of the next movement is started. Back Squats, L-Sits, Ring Rows, Handstand Holds and Rowing are the exercises that will be performed.



Hamstring/Glute roll-60s

Rotator Cuff roll-60s

Banded pigeon

Trap mash-60s


2 Rounds Empty BB-5 reps per


Back Squat

Elbow Pass Throughs

Strict press

Front Squats

30 seconds of Hollow Rocks between rounds



1. Back Squats-65/95

2. L-sits

3. Ring Rows

4. Handstand Hold

5. Rower

68 views0 comments

Recent Posts

See All

WOD: Week of 4/25

MONDAY AMRAP 12: 10 burpees 25 double-unders Post-workout: 6 sets for load: 3 shoulder presses from the floor – Rest 1:00-1:30 between sets. TUESDAY For time: 1:00 max calorie row 150-m farmers carry

WOD: Week of 4/11

MONDAY 5 rounds for time of: 800-m run 30 KB swings (53/70 lb) 30 pull-ups TUESDAY 7 sets for load: 1 front squat Post-workout: 5 sets: 10 KB side bend/side 1:00 double KB front-rack hold WEDNESDAY Fo


bottom of page