WOD Blog

Wed, Oct 7

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

100720 workout


Cardio,Strength: Time
Workout

WARM-UP
3 ROUNDS
10 Alt. Samson Lunges
12 Alt. Groiners
:20 Overhead Plate Hold

Into…

3 ROUNDS
8/8 Tempo Split Squats
10 Plate OH Strict Press
12 Plate Sumo Deadlifts
100m Run (EZ→ Mod→ Hard)

WORKOUT
4 SETS
ON A 4:00 RUNNING CLOCK...
400m Run
20 Wall balls 20/14
Max Overhead wall ball Walking Lunges in Remaining Time

-No Additional Rest b/t Sets-

(Score is Total Reps)

POST-WORKOUT STRENGTH
4 SETS
1:00 Heavy Barbell Back Rack Hold (Athlete's Choice)

OR...

4 SETS
1:00 Heavy Sled Push (Athlete's Choice)

-Rest 1:00 b/t Sets-

(Score is Weight)

0% 0%


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