WOD Blog

Fri, Jul 16 2021

100th Day: OMAR(400th)
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1084 days ago)

071621 Workout


Cardio,Strength: Time
Workout

WARM-UP
2 ROUNDS
25 Single Unders
10 Single DB Front Raises
10 Scap Push-ups
25 Single Unders
10 Single DB Strict Press
5-10 Push-ups

Into…

2 ROUNDS
20 Double Unders or 40 Single Unders
10 DBL DB Strict Press*
5 Burpees

*R2 complete 10 DBL DB Push Press.

STRENGTH
Strict Press
1x3 @ 70%*
1x3 @ 80%
1x3 @ 90%

*Based off of 90% of Heavy 1-Rep

Week 3 of 9

(Score is Weight)

WORKOUT
FOR TIME
60 Double Unders
15 Strict Press (95/65)|(65/45)
90 Double Unders
30 Push Press
120 Double Unders
45 Push Jerks

(Score is Time)

BB KG: (42.5/30)|(30/20)

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