WOD Blog

Tue, Sep 29

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (623 days ago)

092920 workout


Cardio,Skill,Strength: Time
Workout

WARM-UP
1 ROUND
7 Scap Pull-Ups
7 Scap Push-Ups
6 Bootstrappers
20 Mountain Climbers

Into...

1 ROUND
10 Ring Rows
10 Knee Push-Ups
10 Air Squats
10 Tuck Ups

Into...

1 ROUND
3 Strict Pull-Ups*
3 HR Knee Push-ups
10 Jumping Squats
:20 Hollow Hold

*Athletes can repeat Ring Rows here for 7 reps.

SKILL
4 SETS FOR QUALITY
:20 Hollow Body Bar Hang
3 Strict Hollow Body Pull-Ups
5 Tempo Front Squats (3131)

-Short Walking Rest b/t Sets-

(No Measure)

WORKOUT
AMRAP x 12 MINUTES
4 Strict Pull-Ups
8 Front Squat (135/95)|(95/65)
12 Hand Release Push-Ups

(Score is Rounds + Reps)

OPTIONAL FINISHER
FOR TIME
100 Banded Curls
100 Banded Tricep Extensions

*Can be completed in any order. Partition as needed.

(Score is Time)

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