WOD Blog

Thu, Nov 5

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (658 days ago)

110520 workout


Cardio: Time
Workout

WARM-UP
AMRAP x 4 MINUTES
:30 Row (EZ)
20 Shoulder Taps
10 Up-Downs

Into…

AMRAP x 5 MINUTES
:30 Row (Mod)
10 Up-Downs
5 Push-ups

BENCHMARK WORKOUT
'DEATH ROW'

EMOM x 20 MINUTES
MIN 1 -- 20/15 Cal Row
MIN 2 -- 15 Burpees

*Scale as needed to accomplish the work in each minute in :45-:50 or less.

(Score is Number of Rounds Completed)

OPTIONAL FINISHER
EMOM x 10 MINUTES
Min 1 - 8-12 Rower Pike-Ups
Min 2 - :45 Max Russian Twists (Weight Optional)

(No Measure)

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