WOD Blog

Thu, Jul 15

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

071521 workout


Cardio,Strength: Time
Workout

WARM-UP
AMRAP x 7 MINUTES
7 Lunge + Lunge + Air Squat
8 Alt. Groiners
9 Up-Downs
10 Barbell RDL

STRENGTH
Deadlift
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

WORKOUT
AMRAP x 17 MINUTES
7/7 Back Rack Reverse Lunges (135/95)|(95/65)
10 Box Jumps w/ Step-Down (30/24)
20 Plate Ground to Overhead (45/35)|(35/25)
:30 Plate Gun Hold

(Score is Rounds + Reps)

BB KG: (60/42.5)|(42.5/30)

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