Call Us: (347) 696-7060

WOD 3/12

11
Mar

WOD 3/12

Warm-up

Heart racer
10 Inchworm + Down Dog
10 each Reverse Lunge + Knee Lift
10 light DB DL
10 light DB Curls
15 Scap Pullups

Metcon

Moderate intensity

Rest 2 min btw AMRAPs

Metcon (AMRAP – Rounds and Reps)

AMRAP 10
10 DB Power Cleans 50/35#
10 Alternating DB Box Stepovers 24/20″

Beginner
AMRAP 10
8 light DB PC
8 unweighted Alt. Step Overs

Metcon (AMRAP – Rounds and Reps)

AMRAP 10
10 Alternating DB FR Lunges 50/35#
10 HSPU

Beginner
AMRAP 10
8 light Alt. DB FR Lunges
8 Box HSPU/Pushups

Metcon (AMRAP – Rounds and Reps)

AMRAP 10
10 DB DL 50/35#
10 Pullups

Beginner
AMRAP 10
8 light DB DL
8 Banded Pullups/Ring Rows

Recovery

Cooldown
Posterior chain, forearms, quads

Leave a Reply