WOD Blog

Tue, May 4

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

050421 workout


Cardio,Skill: Time
Workout

WARM-UP
2 ROUNDS
10 Arm Haulers
10 Hollow Rocks
10 Cossack Squats*

Into…

2 ROUNDS
10 Scap Pull-Ups
5 Ring Rows or Strict Pull-Ups
10 Goblet Squats

*Option to use the KB in the Goblet position for the Cossack Squat in the second round.

WORKOUT
FOR TIME
10-15-20-15-10
Chest to Bar Pull-Ups
KB Goblet Squats (70/53)|(53/35)

(Score is Time)

KG KB: (32/24)|(24/16)

FINISHER
3 ROUNDS FOR QUALITY
7/7 Plate Around the World (Athlete Choice)
14 Superman Rocks
14 DeadBugs

(Score is Weight)

0% 0%


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