WOD Blog

Wed, Dec 8

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1035 days ago)

120821 Workout.


Cardio,Strength: Time
Workout

WARM-UP
2 ROUNDS
10 Scap Pull-Ups
10 Elbow Punches
8 Step ups

1-2 ROUNDS
10 Kip Swings
10 Tuck Ups
8 Box Jumps

STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Mod-Heavy Complex of:

1 Power Clean
+
1 Hang Power Clean
+
1 Power Clean

(Score is Weight)

WORKOUT
5 ROUNDS FOR TIME
9 Power Cleans (135/95)|(95/65)
18 Knees to Elbow
27 Box Jumps (20)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

0% 0%

MARCELA5:30am...3 2 1 GO!
TRACY M5:30am...3 2 1 GO!
Ruby5:30am...3 2 1 GO!
Chris T5:30am...3 2 1 GO!
ALAN5:30am...3 2 1 GO!
RICH MA5:30am...3 2 1 GO!
MIKE5:30am...3 2 1 GO!



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