WOD Blog

Wed, May 12

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

051221 workout


Cardio,Strength: Time
Workout

WARM-UP
3 SETS
10 PVC Pass Thru
10 Alt Groiner Stretch
10 Step Back Burpee

Into…

4 SETS*
5 Empty Barbell Strict Press
10 Inch Worms (No Push-Up)
20 Alt Box Step Ups

*Progress to 10 Box Jumps for Sets 3 & 4.

STRENGTH
3-3-3-3
Shoulder to Overhead*

*Taken from the rack. Build to a Heavy 3-Rep.

(Score is Weight)

WORKOUT
FOR TIME
30 Box Jumps (24/20)
40 Shoulder to Overhead (155/105)|(115/75)
30 Box Jumps

*Every 1:30 starting at 0:00, perform 3 Front Squats

(Score is Time)

BB KG: (70/55)|(50/35)

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