WOD Blog

Sat, Oct 26

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (283 days ago)

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Rounds
Workout  
 
PARTNER WORKOUT  
IN TEAMS OF 2...

4 ROUNDS FOR TIME
45 Cal Bike
25 'Synchro' Plate Ground to OH (45/35)|(25/15)
45 Cal Bike
25 'Synchro' Sit-ups

*For the bike, athletes share the work...P1 works while P2 rests. For the 'Synchro' movements, both athletes work at the same time and must complete 25-25 reps each while moving in unison.

-35:00 Time Cap-  

COOL DOWN  
FOR RECOVERY
10:00 Flow Stretching

Suggested Flow...
3:00 Lower Body
3:00 Lower Back / Midline
3:00 Upper Body
1:00 Prone Nasal Breathing

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