WOD Blog

Tue, May 11

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

051121 workout


Time
Workout

WARM-UP
FOR QUALITY
1:00 Row (EZ)
8 Hollow Rocks
4 Inch Worms
4/4 SA Ring Rows
:45 Row (Mod)
8 Hollow Rocks
6 Up-Downs
4/4 SA Ring Rows
:30 Row (EZ)
8 Hollow Rocks
6 Burpees
4/4 SA Ring Rows

OPTIONAL SKILL SESSION
ON A 10:00 RUNNING CLOCK...
Practice Strict or Kipping RMU Transitions

(No Measure)

BENCHMARK WORKOUT
'DEATH ROW'

EMOM x 20 MINUTES
MIN 1 - 20/15 Cal Row
MIN 2 - 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Rounds Completed)

FINISHER
3 SETS FOR QUALITY
7 Rower Hamstring Curl
7 Rower Pike-Ups

-Rest as needed b/t Sets-

(No Measure)

0% 0%


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