WOD Blog

Mon, Aug 23

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

082321 Workout


Cardio,Strength: Time
Workout

WARM-UP
AMRAP x 3 MINUTES
6 Up-Downs
6 Scap Pull-Ups
6 Push-Up to Pike

Into...

AMRAP x 3 MINUTES
6 Box Jump Overs*
6 Kip Swings
6 DB Strict Press**

*If the Jump cannot be performed adjust to Step Overs
**Use this opportunity to focus on Bracing and Punching the weight overhead to prepare for the Strict Press in the Strength

STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Strict Press

Week 9 of 9

(Score is Weight)

WORKOUT
EVERY 3:30 x 5 SETS
10 Pull-Ups (Gymnastic Kip Only)*
12 Handstand Push-Ups*
14 Up-Down Box Jump Overs (24/20)
Rest in Time Remaining...

-No Additional Rest b/t Sets-

*Strict Optional For Both / C2B Optional For Pull-Up

(Score is Slowest Set)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

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