WOD Blog

Tue, Aug 10

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (982 days ago)

081021 Workout


Cardio: Time
Workout

WARM-UP
2 ROUND
5 Bootstrappers
10 Groiners
5 Down-Dog to Up-Dog
5 Tempo Air Squat (30X1)*

Into…

2 ROUNDS
1:00 Row**
5/5 Single Leg RDL (DB Optional)
5 Strict Burpee***
10 Scap Pull-Ups

*:03 Descend into squat and explode to stand

**RD1: :30 Arms only/:30 Legs only // RD2: :30 Half Stroke/:30 Full Stroke

***Jump back to a High Plank and pause to perform a Strict Push-Up

BENCHMARK WORKOUT
'DEATH ROW'

EMOM x 20 MINUTES
MIN 1 -- 20/15 Cal Row
MIN 2 -- 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less.

(Score is Rounds Completed)

POST-WORKOUT STRENGTH
3-5 SETS
Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)

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