WOD Blog

Fri, Jul 30

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

073021 workout.


Cardio: Time
Workout

WARM-UP
4 Sets (10:00 CAP)
1:00 Easy Cardio
10 Samson Lunges
5 Inchworm + Push-Up
10 Bird Dogs
5/5 Cossack Squats

WORKOUT
4 SETS FOR QUALITY
ON A 5:00 RUNNING CLOCK...
2:00 Cardio of Choice
1:00 DBL KB or DB Front Rack Hold (Athlete Choice, Mod-Heavy)
8/8 Single DB or KB Suitcase Split Squats (Athlete Choice)
Walking Recovery in Time Remaining*...

*Practice nasal breathing during recovery

-No Additional Rest b/t Sets-

(No Measure)

COOL DOWN
FOR RECOVERY
2:00 Straddle Pose
2:00 Forward Fold
2:00 Olympic Wall Squat

(No Measure)

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