 | WOD Blog |  |
Mon, Feb 22 |
| Welcome Back.........Again | 2020 |
Welcome Back.........Again
Rounds
Warm Up:
2:00 Moderate Bike
20 PVC or Empty Bar Good Morning
2:00 Moderate Bike
20 Light Goblet Squats or Air Squats
Strength: Back Squats
5x4 w/ 3 sec pause at bottom
WOD: Welcome Back....Again
Every 3:00 for 10 Rounds
12 Cal Row
10 Burpees
8 T2B
20 Double Unders (Penguin Hops)
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| Naomi | 10 rds Rx | Did all reps every round | | James F | 10 round penguins. | Yuck yuck yuck | | Jason G | Finished all 10 rounds under time cap. Burpees are the worst! | Penguins | | Jason Ra | 10 | Mod - 8 burpees, knee raises, one half-round. Penguins |
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2020
Rounds
30min AMRAP
Buy In: 1 mile run (7laps)
Then
20 KBS
10/20 Pushups
20 Single Leg DL w/ KB (10R/10L)
20 Cal Row
Buy Out: 300 Jump Ropes or 100 DU’ers
A: 20min 4 Laps, Choose Weight
C: 25/35KBS
D: 35/53KBS and DL
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Programmed: Mon,Feb22,2021 Sat,Dec14,2019 Wed,Feb27,2019 Sat,Nov10,2018 Sat,Aug25,2018 Thu,Jul28,2016
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