WOD Blog
 | Tue, Aug 10 2021 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1898 days ago) |
081021 Workout(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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