WOD Blog

Thu, Jul 1

Happy Birthday: Donald
100th Day: Cassandra
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1029 days ago)

080121 Workout


Skill: Time
Workout

WARM-UP
3 SET (5:00 CAP)
7/7 DB Curl to Arnold Press
:20 DB Overhead Hold
12 Bird Dogs
10 Curtsey Lunges

EXTENDED WARM-UP
2 SETS FOR QUALITY
3/3 DB Windmills (Athlete Choice, Light)
3/3 Tempo Single Arm DB Deficit Push-Ups (2121)*

*3 Push-Ups w/ DB in the Right, then 3 in the Left.

(No Measure)

WORKOUT
4 SETS FOR QUALITY
4/4 DB Turkish Get-Ups (Athlete Choice, Mod-Heavy)
1:00 Max Alt. DB Slides (Athlete Choice, Mod-Heavy)

-Rest as needed b/t Sets-

Then Into...

4 SETS FOR QUALITY
15 DB Floor Press (Athlete Choice, Mod-Heavy)
1:00 Glute Bridge Floor Press Hold*

-Rest as needed b/t Sets-

*Begins immediately after the 15 Floor Press.

(No Measure)

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