Monday December 28, 2020

BBD - BW

AMRAP 7:00 Minutes 
4 Strict Pull-ups
8 Double Dumbbell Step Back Lunges (50’s/35’s)
12 Push-ups
16 AbMat Sit-ups
Rest 3:00 Minutes
AMRAP 7:00 Minutes 
4 Strict Pull-ups
8 Single Dumbbell Step Back Lunges (50/35)
12 Push-ups
16 AbMat Sit-ups
Post scores to comments 

MODIFICATIONS

STRICT PULL-UPS
Renegade Rows (Equal Reps)
Dumbbell Rows From Plank Position (Equal Reps Each Side)
Double Dumbbell Bent Over Rows (2x Reps)
Single Dumbbell Bent Over Rows (2x Reps Each Side)
Odd Object Bent Over Rows (2x Reps)

DUMBBELL STEP BACK LUNGES
Single Dumbbell (For Both Parts)
Odd Object Step Back Lunges
Jumping Lunges

ABMAT SIT-UPS
Sit-ups with Feet Anchored

Uncategorized

10 thoughts on “Monday December 28, 2020

  1. Jim and I did the wod this morning and Travis joined us by video.
    We both finished 3 rounds + a few extra reps each section.
    I remember pull-ups feeling easier…

  2. The mother-daughter team returns!
    Both swapped pull-ups with 8 banded rows
    I did 25#kb reverse lunges, Makayla used a water jug
    Crystal 3rds+1,then 3 rds+16
    Makayla 3rds, then 3 rds +21

  3. 1st set:

    3 rounds + 8, 8, 12, and 8

    2nd set:

    3 rounds + 8, and 8

    Subbed double KB bent over rows instead of pull-ups

    Used #35 KBs

  4. Almost finished 4 rounds for the first AMRAP and got halfway through the fourth round the second time.
    Subbed pull ups with bent over rows
    And subbed push-ups with some physio exercises preparing to go back to pushups.
    Used 15 lb dumbells

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