WORKOUT OF THE DAY, NOVEMBER 14TH 2022

WOD:

#row your boat (14 min cap)

18-15-12-9

Toes to Bar *Hanging Knee Raise or Weighted Ab Mat Sit Ups

Calorie Row

2:00 Rest

80/65 Calorie Row (Bike Erg or Ski) (If rowers are taken then Athlete can complete 55/45 Cal Air Bike)

STRENGTH:

#back squat

*You should be able to get AT LEAST 5 reps in the first :30 at the RX weight to use it. Otherwise, knock it back a bit. Try to keep the bar on your back the entire working time.

:30 Max Reps 225/155 (205/145) [185/135] *If these weights are too heavy – the weight used is approx 65% of your 1 Rep Max

3:00 Rest

1:00 Max Reps 225/155 (205/145) [185/135]

3:00 Rest

1:30 Max Reps 225/155 (205/145) [185/135]

FINISHER:

3x AMRAP 2 / Rest 1:00

14 DB Snatch 70/50 *Scale to 50/35

Max Sandbag to Shoulder 150/100

BODYBUILDING:

Bench Press 8 sets of 4 Reps

1:1:2 Incline DB Bench 4 sets of 10

Double DB Bench Press 1 and ½ Reps 4 sets of 10

Standing Tri Extension with band 4 sets of 10

Seated Tricep DB French Press 4 sets of 12

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