WOD Blog
 | Mon, Jan 18 2021 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1898 days ago) |
011821 workout(Time) Workout WARM-UP 3:00 Bike* Into... 2 ROUNDS 10 Reverse Lunges 7/7 DB Russian Swing 5/5 DB Upright Row Into… 2 ROUNDS 10 Jumping Lunges 7/7 DB Hang Power Clean 5/5 DB Overhead Press From Split** *Increase pace each minute: start easy, increase to moderate, then moderate-hard. **In a split stance position, press from shoulder to OH. WORKOUT AMRAP x 10 MINUTES 8 Alt. DB Hang Split Snatch (50/35)|(35/20) 12 Sit-Ups -Rest 1:00- AMRAP x 3 MINUTES Max Cal Bike (Score is Rounds + Reps) KG DB: (22.5/15)|(15/9) FINISHER 3 SETS FOR QUALITY* :30 Hollow Body Flutter Kicks :30 Superman Hold 12/12 Slow Single DB Supported Row (Athlete Choice) *No Rest b/t Flutter Kicks and Superman Hold. -Rest 1:30 b/t Sets- (No Measure)
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