WOD Blog

Wed, Sep 16 2020

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (982 days ago)

091620 workout


Cardio,Skill: Time
Workout

WARM-UP
2 ROUNDS
10/10 Moose Antlers
10 Bent Over Reverse Plate Flys

Into…

3 ROUNDS
1:00 Row*
10 Push-Up to Pike
12 Alt Box Step-Ups**

*Increasing pace on the Row each round (EZ→ Mod → Hard)
**Start on a lower box, increase height after 1st round

WORKOUT
EMOM x 24 MINUTES
Min 1 - 250/200m Row
Min 2 - :50 Ring Dip or Bench Dip
Min 3 - :50 Burpee Box Climb Over (30/24)*

*Both feet need to come to the top of the box before getting to the opposite side

(No Measure)

COOL DOWN
FOR RECOVERY
1:00 Doorway Stretch (R)
1:00 Doorway Stretch (L)
1:00 Down Dog
1:00 Seal Pose

(No Measure)

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