WOD Blog

Fri, May 21

100th Day: ALAN(500th)
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (900 days ago)

052121 workout


Cardio,Skill: Time
Workout

WARM-UP
2 SETS (:20 ON/ :10 OFF)*
MOVT 1 - Single Unders
MOVT 2 - Reverse Lunges

Into…

2 SETS (:20 ON/ :10 OFF)
MOVT 1 - Side to Side Single Unders
MOVT 2 - Forward Lunges

Into…

2 SETS (:20 ON/ :10 OFF)
MOVT 1 - Backwards Single Unders
MOVT 2 - Air Squats

*1 Set= both movements.

SKILL
EMOM x 12 MINUTES
MIN 1 - :40 Double Under or Triple Under Practice
MIN 2 - :40 Pistol Squat Practice

(No Measure)

WORKOUT
FOR TIME*
84-60-36
Double Unders
42-30-18
Single DB Box Step-Ups (50/35)|(35/20)/(24/20)**
21-15-9
Burpees

*Complete 84-42-21 and so on...
**Hold DB Any Way Above Waist

(Score is Time)

KG DB: (22.5/15)|(15/9)

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