WOD Blog

Wed, Dec 30 2020

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1035 days ago)

123020 workout


Cardio: Time
Workout

WARM-UP
ON 8:00 RUNNING CLOCK…
2x50m Shuttle Run
30 Jumping Air Squats
2x50m Shuttle Run
30 Glute Bridge-Ups
2x50m Shuttle Run
5 DBL DB DL
50 Single or Double Unders
2x50m Shuttle Run
5 DBL DB DL
10 DBL DB Swing
50 Single or Double Unders

-2:00 Rest / Transition-

GOAT WORK!
5:00 to determine what aspect of gymnastic pushing you’d like to work on (plank, push-up, dip, handstand, etc).

EMOM x 10 MINUTES
MIN 1 - :40 EZ Run, Bike or Row (Increasing effort slowly each round) / :20 Nasal Breathing
MIN 2 - :40 Goat Work for Gymnastic Push

WORKOUT
FOR TIME
400m Run

Immediately Into...

5 ROUNDS
15 DB Hang Power Clean (50/35)|(35/20)
50 Double Unders

Immediately Into...

400m Run

(Score is Time)

KG DB: (22.5/15)|(15/9)

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