WOD Blog
 | Thu, Jul 22 2021 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1898 days ago) |
072221 Workout(Time) Workout WARM-UP AMRAP x 5 MINUTES :30 Row @ Moderate Pace 5/5 DB Strict Press* 5/5 DB Hang Power Clean 5 Scap Push-Ups 5 Knee Push-Ups** *Halfway switch DB Push Press **Halfway switch to Push-Ups SKILL 3 SETS* 5 Split Jerks** -Rest as Needed b/t Sets- *Keep weight light for all 3 sets **Each rep, hold a :02 pause in the 'split position' before correcting feet. Work on pressing body fast under the bar to solid lockout. (Score is Weight) WORKOUT 3-4 SETS FOR QUALITY 15 Narrow Grip Push-Ups 100m DB or KB Farmer Carry (AHAP) 30 Sit-Ups* 750/600m Row -Rest 1:30 b/t Sets- *GHD Sit-Ups Optional (Score is Time) OPTIONAL FINISHER 2-3 SETS :30 Banded Plank Hold* 30 Banded Straight Arm Pull-Down *Band held under hands, across the back. -Rest as Needed b/t Sets- (No Measure)
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