Monday, December 9 WOD

Mobility: 6 minutes on what needs it most

WOD: “Ten Minute Capacity Test”

  • 4 minute max effort Row for calories
  • 1 minute Rest
  • 3 minute max rep Pull-Ups
  • 1 minute Rest
  • 2 minute max rep Back Squat, Bodyweight % C: 100/75, P: 75/50, F: 50/25%
  • 1 minute Rest
  • 1 minute max rep Shoulder to Overhead, C: 135/95lbs, P: 115/75lbs, F: 95/55lbs

The Rules:

  • Your score is total reps accumulated
  • Shoulder to Overhead originates from floor

Cash-Out: Perform the following Tabata style…

  • Single Under Jump Ropes
  • AbMat Sit-Ups

The Rules:

  • Do 16 rounds alternating between the 2 movements every 20/10.
  • Your score is the total of your lowest amount of reps during any round for each movement

Looking for a way to track your workouts and results? Checkout the MyWOD app, available for all you iPhone / iOS and Android users. Or get vintage and use a good old fashioned notebook!