WOD Blog

Mon, Jul 19

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

071921 Workout


Cardio,Strength: Time
Workout

WARM-UP
3 ROUNDS
:30 Bike*
6 Inch Worms
7/7 Single Leg DB RDL
8 Up-Downs Over DB**

*Increase Pace (EZ-Mod-Hard) each round
**Rd 3 Perform 6 Burpees over the DB

STRENGTH
Deadlift
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%

*Based on 90% of Heavy 1-Rep. The 1+ is optional to perform an additional heavy rep if the athlete can perform without compromising mechanics.

Week 4 of 9

(Score is Weight)

WORKOUT
EMOM x 10 MINUTES
MIN 1 - 12/10 Cal Bike
MIN 2 - 3 Deadlifts + 3 Burpees Over Bar + 3 Deadlifts (255/175)|(175/115)

(No Measure)

KG BB: (115/79)|(79/50)

0% 0%


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