WOD Blog

Wed, Oct 28 2020

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

102820 workout


Cardio,Strength: Time
Workout

WARM-UP
3 ROUNDS
10 Bootstrappers
10 Alt Groiners
10 Empty BB Kang Squats

Into…

3 ROUNDS
25ft Karaoke R
25ft Karaoke L
25ft Side Shuffle R
25ft Side Shuffle L
10 Jumping Squats
10 Wall Ball Push Press to Target

STRENGTH
ON A 15:00 RUNNING CLOCK…
Build to a Heavy 5-Rep Front Squat

(Score is Weight)

BENCHMARK WORKOUT
“AWW C'MON KAREN!”

FOR TIME
150 Wall Balls (20/14)|(14/10)*

*Every minute including 0:00, perform 50’ Shuttle Run. 25’ out, 25’ back.

(Score is Time)

OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Light Row or Bike
4:00 Foam Roll Quads
2:00 Saddle Stretch

(No Measure)

0% 0%


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