WOD Blog

Mon, Jun 28

Happy Birthday: Shannon
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1029 days ago)

072821 Workout


Cardio,Strength: Time
Workout

WARM-UP
1 ROUND CHIPPER STYLE
10/8 Cal Bike
10 Groiners
10 Sit-Ups
10 Cossack Squats
10/8 Cal Bike
8 KB Deadlift
8 Air Squats
8 Russian KB Swings

STRENGTH
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Back Squat

Week 1 of 9, Testing. Remember Your Weight...we will use it in the coming weeks.

(Score is Weight)

WORKOUT
EMOM x 12 MINUTES
MIN 1 - 15/12 Cal Bike
MIN 2 - 25 Sit-Ups
MIN 3 - Max Russian KB Swing (70/53)|(53/35)

(Score is Lowest Reps of Swings)

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

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