WOD Blog

Fri, Nov 6

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

110620 workout


Cardio,Skill: Time
Workout

WARM-UP
AMRAP x 5 MINUTES
5/5 KB Strict Press
5/5 KB Bent Over Row
5/5 KB Deadlift
10 Scap Pull-Ups

STRENGTH
3 SETS FOR QUALITY
4/4 DB or KB Turkish Get-Ups (Athlete Choice)*
2-6 Strict Tempo Pull-Ups (2121)**

*Stand-up portion only
**Chest 2 Bar Optional

-Rest 1:00 b/t Sets-

(Score is Weight)

WORKOUT
5 SETS
ON A 3:00 RUNNING CLOCK...
15 Chest to Bar Pull-Ups
20 Russian KB Swings
Max Reps Goblet Squats (70/53)|(53/35)

-Rest 1:00 b/t Sets-

(Score is Total Reps)

COOL DOWN
FOR RECOVERY
5:00 Foam Roll Upper Back + Lats

(No Measure)

0% 0%


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