WOD Blog

Thu, Jan 14

Happy Birthday: Cora
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (857 days ago)

011421 workout


Cardio: Time
Workout

WARM-UP
4 ROUNDS
1:00 Bike, Run, Row, Ski*
20 Alt Lunges**
10 Plank Rotations

*Athlete choice
**Switch to Box Step Ups after 2 Rounds

WORKOUT
EMOM x 25 MINUTES*
MIN 1 - :45 Max Single DB Front Rack Step-Ups (35/20)|(20/15)/(24/20)
MIN 2 - :45 Max Strict Box or Ring Dips
MIN 3 - :45 Plank Hold (Plate on Back Optional)
MIN 4&5 - 1:45 Run, Bike, Row, or Ski

*Weight Vest Optional

(No Measure)

KG DB: (15/9)|(9/7)

OPTIONAL FINISHER
EMOM x 8 MINUTES
MIN 1 - :45 Max Cal Bike
MIN 2 - :45 Hollow Hold

(Score is Total Reps)

0% 0%


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