WOD Blog

Mon, Jan 11

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (954 days ago)

011121 workout


Cardio,Strength: Time
Workout

WARM-UP
1 ROUND
20 Single Unders
10 Right Leg SU
10 Left Leg SU
20 Alternating Legs SU
10 Left/Right Hop SU
10 Forward/Back Hop SU
:20 Single + Single + High Jump
10 Single Tap Penguin Hop
10 Double Tap Penguin Hop
:20 Single + Single + Double
:20 Double Under Practice*

Into...

2 ROUNDS
10 BB Good Morning
20 Shoulder Taps
5/5 SA DB Bent Over Row

*Perform another set of Single+Single+Double. Or perform Single+Double. Or perform just Doubles.

STRENGTH
E2MOM x 14 MINUTES
5 TNG Deadlifts
Immediately into...
:30 Max Double Unders

*Build from Moderate to Heavy.

(Score is Weight)

WORKOUT
3 ROUNDS FOR TIME
6 Deadlifts (315/225)|(225/155)
12 No Push-Up Renegade Row (35/20)|(20/10)*
72 Double Unders

(Score is Time)

KG BB:(143/93)|(100/70)
KG DB: (15/9)|(9/7)

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