WOD Blog

Tue, Sep 7

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

090721 Workout


Cardio,Skill: Time
Workout

WARM-UP
Make sure your bar is ready to rock!

3 ROUNDS
1:00 Row*
6/6 DB Arnold Press
6/6 Single DB FR Reverse Lunges

*1st Round is legs only, 2nd Round is back and arms, 3rd round is full stroke

EXTENDED WARM-UP
2-3 SETS FOR QUALITY
10 Quality Strokes on Rower*
5 Tempo Strict Press or Strict HSPU**
10/10 Bodyweight Split Squats

-Rest 1:00 b/t Sets-

*Focus on perfect mechanics of Legs-Hips-Arms rowing
**Tempo is (30X1). For HSPU...add deficit or a vest for additional challenge.

(No Measure)

WORKOUT
5 ROUNDS FOR TIME
500/400m Row
10 Shoulder to Overhead (135/95)|(95/65)
10 Back Rack Reverse Lunges

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

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