Workout of the Day Wednesday Sept 29th 2021

We gotta make up for last year and have 2x the parties and fun! Join us for an 80’s themed Partner & a Pumpkin Scavenger Hunt WOD that will take you and your partner WODing all over PB. And more halloween fun on Oct 30th at our annual Halloween Potluck Rager! Friends and family who are over 21 are welcome for both events.


A.) 3 Supersets:

10-12 Incline Bench Press (bar or DBs your choice)
10-12 Incline DB Seal Rows

Rest 2min. Repeat For 3 Total Working Sets.

After the DB Incline Bench, the Seal Row looks like this:

B.) For max reps:
3min. of Double Unders
3min. of Pull-Ups
1min.  Bike, Row, or 200m Run

3min. Rest

2min. of Double Unders
2min. of Pull-Ups
1min. Bike, Row, or 200m Run

2min. Rest

1min. of Double Unders
1min. of Pull-Ups
1min. Bike, Row, or 200m Run

Every section is for MAX possible reps.

A key component today is going as hard as possible on the assault-bike! That is why I left that section  at only 1min. So please try and crush that section!

*If you have the ability, please do strict pull-ups. You may also switch back and forth between regular pull-ups and chin-ups.

*ADV is muscle-ups

Booty Crew:

A.) 20min 

Build to the heaviest Hip Thrust you can do for 20 reps as close to unbroken as possible. I want this to be HARD!

12-15 Barbell or DB Step Ups

Max Banded Lat Pull Downs into Max DB Banded Biceps Curls

B.) 40 min AMRAP

15e Bulgarian Split Squats

15e DB Donkey Kicks

Max Unbroken Big DB Glute Bridges with band abductions

Max Reps DB Bench Press into Max reps Bench Dips


15min. to finish…
200m Run
4 Devil Press 45/30s
6 Toes-To-Bar
8 Box Jumps 24/20″
10 Cal Bike
12 Wall Balls 20/14
14 Cal Row

Rest 5min.

15min. to complete it backwards…
14 Cal Row
12 Wall Balls 20/14
10 Cal Bike
8 Box Jumps 24/20″
6 Toes-To-Bar
4 Devil Press 45/30s
200m Run

12 Days of Christmas style. Listen up and read!

Goes like this…
200m run…
4 Devil Press + 200m Run
6 TTB + 4 Devil Press + 200m Run
…all the way to the 14 Cal Row and back down to the run. Like the way you sing “12 days of Xmas.”

Rest the 5min. and do it in REVERSE order, but same style 🙂

Daily D:

Just a fun bodyweight cardio piece today 🙂

20min. to finish…

10 Rounds:
200m Run
* Strict Pull-Ups
* Strict Handstand Push-Ups

Round 1: 10 Pull-Ups + 10 HSPU’s
Round 2:    9 Pull-Ups + 9 HSPU’s
Round 1:    8 Pull-Ups + 8 HSPU’s
Round 1:    7 Pull-Ups + 7 HSPU’s
Round 1:    6 Pull-Ups + 6 HSPU’s
Round 1:    5 Pull-Ups + 5 HSPU’s
Round 1:    4 Pull-Ups + 4 HSPU’s
Round 1:    3 Pull-Ups + 3 HSPU’s
Round 1:    2 Pull-Ups + 2 HSPU’s
Round 1:    1 Pull-Up + 1 HSPU

Optional Extra Credit:
Set a 25min. running clock instead. Then, when you finish, start working your way back up the ladder.

Ways to scale this:
1.) Do kipping pull-ups and handstand push-ups if you need to
2.) Can’t run? Sub for 30-50 Double Unders depending on how conditioned you are them.
3.) Keep strict movements, but keep the numbers more manageable. Like 3 + 3 for all 10 rounds

Full Body Aesthetics Day 52 Cycle 11: REST DAY

Categories: WOD