WOD Blog

Tue, Jan 12

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

011221


Cardio,Skill: Time
Workout

WARM-UP
2:00 Bike

2 ROUNDS
10 Toe Touch Jumping Jacks
10 Banded Pull Aparts
20 Shoulder Taps

Into…

2 ROUNDS*
10 Scap Pull-Ups
5 Tempo Ring Rows
10 Scap Push-Ups
5 Tempo Knee Push-ups

*Perform slow :03 descent on each rep for the Tempo Ring Row and Tempo Push-Ups.

SKILL
3 SETS
Max Pull-Ups*

-Rest as Needed b/t Sets-

*End set before grip or mechanics fail.

(Score is Reps)

WORKOUT
AMRAP x 5 MINUTES
5 Strict Pull-Ups
7 Hand Release Push-Ups

(Score is Rounds + Reps)

-Rest 2:00-

AMRAP x 5 MINUTES
Max Cal Bike

(Score is Reps)

-Rest 2:00-

AMRAP x 5 MINUTES
5 Pull-Ups*
7 Hand Release Push-Ups

*Chest to Bar optional.

(Score is Rounds + Reps)

0% 0%


925-250-5032
827 Industrial Dr. Ste 101
Hollister, CA 95023 (view larger map)