Wednesday January 20, 2021

DSC_3556
Pat

Warmup
2 Rounds
10 Big Arm Circles (forward/backward)
20 Alt. Bodyweight RDLs (total)
5 Inch Worms to pushups

WOD
OTM for 20:00 Minutes
Min 1. 10 Single Arm Bent Over Rows (each arm)
Min 2. 15 Hand Release Pushups
Min 3. Max Reps Alt. Box Step ups/ Double DB Box Step Overs (50lbs/35lbs)
Post scores to comments

Accessory Work
3 Sets
10 Bulgarian Split Squats (each side)
10 Cat Cow Exercises
10 Single Arm DB Tempo Bench Press (each side/ 2 seconds down, 2 seconds up)

Stretching
2:00 Pancake Stretch
1:00 Couch Stretch (each side)

Uncategorized

18 thoughts on “Wednesday January 20, 2021

  1. 35lb DB for the single arm rows.
    2 x 20lb DBs for box step-ups (to 20″ box)
    Total step-ups: 80
    Started to lose my grip in the later rounds, they got tough!

  2. Same setup as Jess. Somehow had a consistent 19 stepups per round. Total 95.
    Accessories including bench after those push ups was a little cruel, gotta say.

  3. Wicked everyone. I tried to push for the 20 step up each round. Fell short on two rounds #35 Db’s here at the work today. Thanks BBB

  4. Nigel and I did 21 mins for 7 full rounds I used 15 lb dumbells and halved the push-ups as my shoulder gets used to doing them again (yay!!) and was consistent with 15 step ups every round.
    Nigel used 20 lb dumbbells but only counted his step ups on the last round, 23 step ups, he also opted for a plank instead of push-ups as his shoulder has been bothering him

  5. You guys are hardcore! I took this workout as a more steady paced EMOM with a minute rest in the mix… or maybe I’m just a lazy son-of-a-beeeee!!

    Min 1. SA BOR’s @35lbs
    Min 2. HRPU’s
    Min 3. Box Step-ups @35lbs
    Min 4. REST

    Box Step-up total – 105 reps

  6. Zoom Cam!
    Bent over rows with 20 lbs
    Kneeling Pushups: 100
    Chair Step ups: first 2 rounds with 20lbs, 1 round with no weight, the remaining with 15 lbs. Managed 128 in total.

  7. Forgot to post ’til now – swapped the rows for 15x 100# barbell row, step ups with my 14kg kettlebell

    17, 15, 16, 16, 15 – total 79 stepups

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