WOD 12.12.09

AMRAP 20 min. Full Body Circuit

I fasted 20 hours pre-workout.  Broke the fast witht 2 Tbsp. CLO (cod liver oil), and a Keto Shake.

Warmup: 5 min jump-rope/ light DB work.

WOD) AMRAP (as many rounds as possible) in 20 minutes of this circuit:

  • 5 Pull-ups
  • 10 Push-ups
  • 15 DB Swings (2 x 25 lbs)
  • 20 Double unders

* Completed 10 full rounds, plus 5 pull-ups, 10 push-ups, 9 DB swings.

This circuit rocked my world…absolutely dripping sweat.  It can be scaled down by taking breaks b/w sets, performing assisted lifts/using less load (weight), and aiming for less total time (ie- AMRAP 5, 10, or 15 min).

I practiced barbell high-pulls- using an empty bar- as cool-down today.

Total Workout Time: 35 minutes.

Be Well,



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