WOD Blog

Fri, Sep 17

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

091721 Workout


Cardio: Time
Workout

WARM-UP
ON A 10:00 RUNNING CLOCK...
500m Row
w/ Remaining Time,

AMRAP of:
6 Up Downs
8 Slam Ball Deadlifts*
10 Step Ups**

*At 5:00, switch to Slam Balls
**At 5:00, swap for DB Box Step Ups

WORKOUT
EMOM x 20 MINUTES*
MIN 1 - 25 Slam Balls (30/20)|(20/10)
MIN 2 - 20/15 Cal Row
MIN 3 - 15 Toes to Bar
MIN 4 - 3 DB Up-Downs + 10 DB Step-Ups (50/35)|(35/20)|(20)
MIN 5 - REST

*Option for Bonus 5th Round for an EMOM x 25!

(No Measure)

KG SB: (15/10)|(10/5)
KG DB: (22.5/15)|(15/10)

COOL DOWN
FOR RECOVERY
2:00 Forearm Smash (R + L)
5:00 Foam Roll Hamstrings + Lats

(No Measure)

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