WOD Blog
 | Fri, Nov 20 2020 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1898 days ago) |
112020 workout(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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