WOD Blog

Thu, Sep 9

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

090921 Workout


Cardio,Skill: Time
Workout

WARM-UP
3 SETS (7:00 CAP)
:30 Active Bar Hang
8 Kip Swings
8 Slow Tuck-Ups
8 Barbell Deadlifts
8 Barbell High Pull
8 Barbell Hang Muscle Clean

SKILL
3 SETS
3 Hang Power Cleans*

Then immediately Into...

5 Strict Hanging Knee Raise
+
5 Kipping Knees to Chest
+
5 Toes to Bar

-Rest 1:00 b/t Sets-

*Increase weight on Power Clean Each Set. Athletes can come down between movements.

(No Measure)

WORKOUT
FOR TIME
30 Toes to Bar
7 Hang Power Cleans (205/145)|(145/105)
10 Deadlifts
20 Toes to Bar
7 Hang Power Cleans
15 Deadlifts
10 Toes to Bar
7 Hang Power Cleans
20 Deadlifts

(Score is Time)

KB BB: (90/65)|(65/47.5)

0% 0%


925-250-5032
827 Industrial Dr. Ste 101
Hollister, CA 95023 (view larger map)