WOD Blog

Mon, Jul 26

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (900 days ago)

072621 workout


Cardio,Strength: Time
Workout

WARM-UP
2 ROUNDS
30 Single Unders
5 Bootstrappers
7 Wall Ball Front Squats
7 Wall Ball Push Press

2 ROUNDS
:30 Double Under Practice
7 Up-Downs*
7 Wall Ball Thruster

*Perform 5 Burpees in the Second Round

STRENGTH
Back Squat
1x5 @ 65%*
1x5 @ 75%
1x5 @ 85%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

WORKOUT
3 SETS
ON A 3:00 RUNNING CLOCK...
60 Double Unders
15 Burpees
Max Wall Balls (20/14)|(14/10) in Time Remaining...

-Rest 2:00 b/t Sets-

(Score is Reps)

KG WB: (9/6)|(6/5)

OPTIONAL COOL DOWN
FOR RECOVERY*
3:00-5:00 Bike (EZ)**

*To be completed immediately after the workout is finished.
**Nasal Breathing Only.

(No Measure)

0% 0%

Rob n6:30am...3 2 1 GO!
Nicole C6:30am...3 2 1 GO!
Tim c6:30am...3 2 1 GO!
Zuleyca6:30am...3 2 1 GO!



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