WOD Blog

Fri, Jan 22

100th Day: OMAR(300th)
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (715 days ago)

012221 workout


Cardio,Strength: Time
Workout

WARM-UP
3 SETS
10/10 Moose Antlers
10 Supermans
10 Scap Push-Ups

Into…

4 SETS (:20 ON/ :10 OFF)
MOVT 1 - Row*
MOVT 2 - Push-Up**

*Start at 50% effort, increase pace each set (50%, 60%, 70%, 80%)
**After 2 sets, switch to Push-Up to Pike

STRENGTH
8-8-6-6-4-4*
Bench Press

*Build from Light-Moderate to Moderate-Heavy

(Score is Weight)

WORKOUT
EVERY 3:00 x 5 SETS
500/400m Row
Max DB Floor Press (50/35)|(35/20) in Time Remaining...

(Score is Reps)

KG DB: (22.5/15)|(15/9)

FINISHER
TABATA (8 SETS, :20 ON/:10 OFF)
DB Gun Hold*

*Single or Double DB.

(No Measure)

0% 0%

Clara8:00am...3 2 1 GO!
NICHOLE H8:00am...3 2 1 GO!
McKenzie H8:00am...3 2 1 GO!
Ruby8:00am...3 2 1 GO!
Lucy8:00am...3 2 1 GO!
Michelle L8:00am...3 2 1 GO!
Suzy8:00am...3 2 1 GO!



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