WOD Blog

Tue, Aug 24

Happy Birthday: NICHOLE H & Bronson
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (982 days ago)

082421 Workout


Cardio,Strength: Time
Workout

WARM-UP
AMRAP x 8 MINUTES*
4/4 DB Single Leg Kickstand RDL**
6/6 DB Single Arm Upright Rows
8/8 Up Down + DB Sumo Deadlift

*At 4:00 mark, switch to Single Leg RDL’s & Single Arm High Hang High Pulls.
**Kickstand RDL has the non-working leg on its toes in the back, with roughly 5% of weight. This is to prime single leg loading and balance leading up to the full Single Leg RDL.

STRENGTH
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Deadlift

Week 9 of 9

(Score is Weight)

WORKOUT
4 ROUNDS FOR TIME*
10 Alt. DB 'No Push-Up' Renegade Rows (50/35)|(35/20)
16 DB 'Sumo' Power Cleans

*Every 2:00 starting at 0:00, perform 5 DB Up-Downs.

(Score is Time)

KG DB: (22.5/15)|(15/10)

OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Twisted Cross (R)
2:00 Twisted Cross (L)
1:00 Down Dog

(No Measure)

0% 0%


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