WOD Blog

Fri, Sep 3

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (954 days ago)

090321 Workout


Cardio,Strength: Time
Workout

WARM-UP
AMRAP x 3 MINUTES
5 Ring Rows
5 Push-Up to Pike
3 Lunge + Lunge + Air Squat

Into

AMRAP x 3 MINUTES
5 Jumping Pull-Ups or Ring Rows
5 HR Push-Ups
7 Air Squats

STRENGTH
3 SETS
5-7 Tempo Strict Pull-Ups (3111)*
2-4 Slow Wall Walks

*Option to add weight to the Pull-Up and perform without Tempo

(No Measure)

BENCHMARK WORKOUT
'MARY'
AMRAP x 20 MINUTES
5 Handstand Push-Ups
10 Pistols
15 Pull-Ups

(Score is Rounds + Reps)

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

Pistol Option 1: Air Squat (Narrow)
Pistol Option 2: Box or Rig Pistol

*Option to Perform...
'CINDY'
AMRAP x 20 MINUTES
5 Pull-Ups
10 Push-Ups
15 Air Squats

(Score is Rounds + Reps)

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