WOD Blog

Thu, Oct 8

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

100820 workout


Cardio: Time
Workout

WARM-UP
AMRAP x 7 MINUTES
10 Burpee + Extra Push-Up
10 Sumo Good Mornings*
10 Hollow Rocks
10 Supermans

*Option to add DB after 2nd round

WORKOUT
4 SETS FOR QUALITY
8 Tempo DB Sumo RDL (3131) (50/35)|(35/25)
24 Alt. Bent Over DB See-Saw Rows
48 DB Hollow Flutter Kicks
1:00 Superman Hold

-1:00 Rest b/t Sets-

(Score is Weight)

FINISHER
FOR QUALITY
21-15-9-15-21
Single DB Curls*
DB Glute Bridges**

*Hold both heads of a single DB, one head in each hand.
**DB rests across the hips.

(No Measure)

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