WOD Blog

Fri, Apr 30

100th Day: JOSH ME(400th)
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (857 days ago)

043021 workout


Cardio,Strength: Time
Workout

WARM-UP
2 ROUNDS
30 Crossbody Mountain Climbers
10 Up-Downs
12 Alt. Lunges
10 Cat-Cows

Into…

2-3 ROUNDS
10 Clean Grip Deadlifts
7 Barbell Cuban Presses*
5-7 Push-Ups
7-10 Air Squats

*Hands shoulder width on the bar, complete an Upright Row and pause for :01 w/ elbows high and outside. Whip elbows through so the bar is now in the Front Rack Position and complete a Strict Press. Bring the bar down to the shoulders and turn the bar back over and pause again for :01 at the top of the Upright Row before lowering. Each portion of this movement should be segmented.

STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Clean

(Score is Weight)

HERO WORKOUT
'THE CHIEF'

5 SETS
AMRAP x 3 MINUTES
3 Power Cleans (135/95)|(95/65)
6 Push-ups
9 Air Squats

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

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