WOD Blog

Thu, Dec 1

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1393 days ago)

120122 Workout


(Time)
Workout

WARM-UP
ON A 8:00 RUNNING CLOCK…
Run 400m as a Group

Into…

3 SETS*
10 Alt. Groiners
5 Tempo Air Squat (3211) → 10 Barbell Front Squats
10 Barbell Strict Press → 10 Barbell Push Press
30 Single Unders → 30 Double Unders

In Set 3, perform the same movements from Round 2.

STRENGTH
5-4-3-2*
High Bar Back Squat

*Start Moderate-Heavy and build to Heavy.

(Score is Weight)

WORKOUT
4 SETS FOR TIME
15 Thrusters (75/55)|(65/45)
30 Double Unders
100m Run

-Rest 2:00 b/t Sets-

(Score is Slowest Set)

KG BB: (35/25)|(30/20)

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