WOD Blog

Fri, Nov 20

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

112020 workout


Cardio,Skill: Time
Workout

WARM-UP
3 SETS
10 Alt Groiners
10 Scap Pull-Ups
10 Scap Push-Ups

Into…

3 SETS
20 Alt Reverse Lunges*
:20 False Grip Ring Row Hold
:20 Ring Support Hold

*Switch to 20 Alt Cossack Squats for last round

STRENGTH
BACK SQUAT
1x6 @ 65-70% (Light-Moderate) of 2RM
1x6 @ 70-75% (Mod)
1x6+ @75-80% (Mod-Heavy)*

*As many reps as possible w/o failure...no more than 8-10.

(Score is Weight)

WORKOUT
AMRAP x 10 MINUTES
20 Alt. Pistol Squats or 40 Air Squats
6 Ring Muscle-Ups*

*Option for 12 Chest to Bar Pull-Ups

(Score is Rounds + Reps)

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