WOD Blog

Thu, Nov 7

Gymversary JUAN-1
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (283 days ago)

110719


Time
Workout  
 
RECOVERY WORKOUT  
EMOM x 24 MINUTES
MIN 1 - Row for Cals
MIN 2 - AMRAP of 2 Hang Muscle Snatch + 2 OHS (45/35)|(35/15)
MIN 3 - Hollow, Superman, or Plank Hold
MIN 4 - DB/KB Filly Lunge (Light, Athlete Choice)*
MIN 5 - Slam Ball (30/20)|(20/10)
MIN 6 - Walking Rest**

*In DB/KB Filly Lunge, L-arm extended for rounds 1 & 3 and R-arm extended for rounds 2 & 4. Athlete can use any combination of equipment for the Filly Lunge or use Double KB or Double DB.

**During the walking rest...walk, breath, and recover.  

COOL DOWN  
FOR RECOVERY
2:00 L-Side Lat Distraction
2:00 R-Side Lat Distraction
2:00 Child's Pose
2:00 Down Dog Pose

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