WOD Blog

Thu, Oct 1

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

100120 workout


Cardio: Time
Workout

WARM-UP
3 ROUNDS
10/8 Cal Row (EZ)
10 KB Deadlift
10 Scap Push-Ups

Into…

3 ROUNDS
10/8 Cal Row (Mod)
10 KBS
10 Push-Ups

WORKOUT
AMRAP x 5 MINUTES
20 Russian KBS (70/53)|(53/35)
20/15 Cal Row

-Rest 1:30-

AMRAP x 4 MINUTES
16 Russian KBS (70/53)|(53/35)
16/12 Cal Row

-Rest 1:00-

AMRAP x 3 MINUTES
12 Russian KBS (70/53)|(53/35)
12/10 Cal Row

-Rest :30-

AMRAP x 2 MINUTES
8 Russian KBS (70/53)|(53/35)
8/6 Cal Row

(Score is Rounds + Reps)

POST-WORKOUT STRENGTH
5x5
Bench Press*

*Weight stays moderate-heavy across all sets.

(Score is Weight)

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