WOD Blog

Wed, Nov 11

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

111120 workout


Cardio: Time
Workout

WARM-UP
AMRAP x 4 MINUTES
5 Inch Worm + Push-Up
10 PVC Pass Thru
:20 Hollow Hold

Into…

AMRAP x 6 MINUTES
10 KB Sumo Deadlift*
10 Up-Downs
10 Push-Ups

*After 3:00, move to Russian KBS

HERO WORKOUT
'Jeremiah Wittman”

7 ROUNDS FOR TIME
15 Russian KB Swings 70/53
15 Power Cleans 95/65
15 Box Jumps 24/20


(Score is Time)

COOL DOWN
FOR QUALITY
1:00 Samson Stretch (R)
1:00 Elbow to Instep (R)
1:00 Samson Stretch (L)
1:00 Elbow to Instep (L)
2:00 Child Pose

(No Measure)

0% 0%


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