WOD Blog

Wed, Jul 8 2020

100th Day: ALISON
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1076 days ago)

070820 Workout


Cardio: Time
Workout

WARM-UP
AMRAP x 5 MINUTES
8 Cal Row (EZ Pace)
10 Scap Push-Ups
5 Inch Worms + Push-Up
10 Bootstrappers

Into…

AMRAP x 5 MINUTES
8 Cal Row (Moderate Pace)
10 Up-Downs
10 Groiners

WORKOUT
'DEATH ROW'

EMOM x 20 MINUTES
MIN 1 - 20/15 Cal Row
MIN 2 - 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(No Measure)

FINISHER
FOR QUALITY
30-50 Perfect Strict Pull-Ups or Banded Pull-Ups (1111)*

*Depending on skill level, choose a number that is challenging but you can complete in no more than 7 sets.

(No Measure)

0% 0%


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