WOD - Thursday 2020-12-17


Something a little different today...what’s an Amwap?  As much weight as possible.  We’ll take a classic push/pull work split and try to move as much total weight as possible within 4 min. each of bench press and deadlifts.  Do you go heavy with lower reps, or lighter with more reps?  The choice is yours, so choose wisely.



  • Pec mash x 1 min each

  • Banded hip distractions x 1 min ea


  • 2 Rounds

  • Scap push-ups x 10

  • Ring rows x 10

  • 10 min. to build to working weights


Amwap 4:

Bench Press

Rest 4 min.

Amwap 4:



3 Giant sets

Bent rows x 10

Tricep extensions x 20


Tricep stretch

Banded hamstring stretch

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