WOD Blog

Thu, Aug 6 2020

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1029 days ago)

080620


Cardio: Time
Workout

WARM-UP
2:00 Bike (Increasing pace every :30)

Into…

EMOM x 8 MINUTES
MIN 1 - :25 Lunges / :25 Step-Ups
MIN 2 - :25 KB Deadlift / :25 KB Swings

WORKOUT
EVERY 4:00 x 5 SETS
30 KB Swings (53/35)|(35/26)
10/10 SA Front Rack Step-Ups (24/20)*
10 Box Jump Over

*10 reps on right arm / 10 reps on left arm, legs alternate every rep

(No Measure)

FINISHER
8 SETS
TABATA (:20 on/:10 off)
MOVT 1 - Alt. Quadruped Bird Dog
MOVT 2 - Heel Taps*

*Laying down with the feet flat on the ground. Shoulders lift off the ground and you reach side to side towards each heel.

(No Measure)

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