Workout of the Day Saturday Aug 21st 2021

Get ready for one of the best day’s of the Summer! Friends and family welcome!


40min. to finish…
Row 2,000 meters
100 Wall Balls (20/14)
100 Deadlifts 135/95
100 Push-Ups
Row 1,000 meters
75 Wall Balls (20/14)
75 Deadlifts 185/135
75 Push-Ups
Row 500 meters
50 Wall Balls (20/14)
50 Deadlifts 225/155
50 Push-Ups

Can you finish???

Teams of 2. Only 1 person works at a time. Break it up however you like, just finish fast 🙂


36min to finish…

5 Rounds:
400m Run
20 American Kettlebell Swings (53/35lb.)
14 Pull-Ups
38 reps of “X”

Round 1: Push-Ups
Round 2: DB Lunges (45/25s)
Round 3: DB Push Press (45/25s)
Round 4: DB Lunges (45/25s)
Round 5: Push-Ups

RX+ is 70/53lb on the kettlebell.

You can also try for DB Bench Press instead of push-ups if you like 🙂

Daily D:

“Density Saturday”

5min. of DB Hip Thrusts

5min. of Flat DB Bench or Floor Press

5min. of Single Arm DB Bent Over Row
*Switching sides every 6-8 reps nonstop

5min. of Single DB Overhead Tricep Extension

5min. of DB Crossbody Curls
*Switching sides every 5-6 reps nonstop

– Rest 90sec. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 15-20 reps. Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified).

Full Body Aesthetics Day 13 Cycle 12: REST DAY

Categories: WOD