WOD Blog

Thu, Oct 22 2020

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

102220 workout


Cardio,Strength: Time
Warm Up
Normal Stretch
2 rounds
5 scap push ups
5 scap pulls
10 glute bridge ups

Strength/Skill
Bench Press 5 barbell bench press right into max dumbbell bench press x 5 sets Athletes choice for bench weight and dumbbell weights
Athletes can share a bench. After 1 athlete goes then next person completes their round

Workout
“Baseline” 500m row 40 air squats 30 sit ups
20 push ups 10 pull ups
**sub 400m run or 20/15 cal bike
**sub push up from knees **sub ring rows

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