WOD - Monday 2021-02-08

OVERVIEW

Today’s WOD is going to be spicy! Grip, lats, hamstrings, and core will all get plenty of work. We should look for DB or KB weight that allows us to complete all 12 reps unbroken throughout the entire workout, and a pull-up version that allows us to complete our reps 2 sets. With only 9 per round, we’ll want these burpees to be FAST. Can you keep your rounds under 2 minutes?


WARMUP

12 min back routine

3 Rounds, building to WOD weight

  • 6 Deadlifts

  • 3 Burpees

  • 5 Pull-up variations

WOD

Amrap 15:

12 DB or KB deadlifts

9 Burpees over DB/KB

6 Strict pull-ups (weighted if possible)


Midline:

Amrap 8

2-4-6-8-etc.

Toes to KB

Sit-ups


COOL DOWN

Foam rolls lats

Banded hamstring stretch


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