WOD Blog

Wed, Jul 22 2020

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1285 days ago)

072220 workout


Cardio: Time
Workout

WARM-UP
EMOM x 8 MINUTES
MIN 1 - :45 Bent Over Row
MIN 2 - :45 Alt Samson Lunge
MIN 3 - :45 Up-Down Step-Up
MIN 4 - :45 Hollow Rock


WORKOUT
AMRAP x 5 MINUTES
12 Push ups
12 Box Jumps (20)
100m Run

-Rest 1:00-

AMRAP x 5 MINUTES
9 Wide push ups
9 Box Jumps (24/20)
75m Run

-Rest 1:00-

AMRAP x 5 MINUTES
6 Up-Down Push up
6 Box Jumps (30/24)
50m Run

(Score is Rounds + Reps)

OPTIONAL COOL DOWN
FOR RECOVERY
5:00 Foam Roll Back and Lats

(No Measure)

0% 0%


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