WOD Blog

Tue, Oct 20 2020

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1029 days ago)

102020 workout


Cardio: Time
Workout “Dirty 30”
30 Box Jumps
30 Jumping Pull Ups
30 Kettlebell swings 35/26 30 Bodyweight lunges
30 Knees to elbows
30 Push Press 45#/35#
30 Good mornings 45#/35# 30 Wall balls 20/14 10’/9’ 30 Burpees
30 Double

**sub step ups
**sub russian
**sub lunge pulses
**sub sit ups or crunches on a bench
**sub weight of ball and target height...flow more important **sub up down or up down to a bench
**sub singles or plate hops

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