WOD Blog

Fri, Aug 20

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

082021 Workout


Cardio,Strength: Time
Workout

WARM-UP
2 ROUNDS
100m Run
10 Lunges
10 Scap Ring Rows
8 Single Ring Ring Rows

Into…

2 ROUNDS
100m Run
8 Russian KB Swings
8 KB Goblet Squats
8 Scap Pull-Ups
8 Kip Swings

STRENGTH
Back Squat
1x5 @ 40%*
1x5 @ 50%
1x5 @ 60%

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 8 of 9

(Score is Weight)

WORKOUT
7 ROUNDS FOR TIME
10 KB Goblet Squats (70/53)|(53/35)
5 Bar Muscle-Ups

(Score is Time)

KG KB: (32/24)|(24/16)

BMU Option 1: 5 Jumping BMU
BMU Option 2: 10 Pull-Ups or C2B Pull-Ups

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