WOD Blog

Tue, Sep 28

Happy Birthday: KTA
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1029 days ago)

092821 Workout


Cardio,Strength: Time
Workout

WARM-UP
3 ROUNDS
10 Jumping Jacks
5 Scap Pull-Ups + 5 Kip Swings
8 Single DB Front Squat
6 Up-Downs

STRENGTH
3-3-3
Back Squat*

*Start Moderate-Heavy and Build to Heavy. Warm-Up sets do not count toward working sets.

(Score is Weight)

WORKOUT
FOR TIME*
15-12-9-12-15
DB Front Squat (50/35)|(35/20)
C2B Pull-Up

*After each full set, complete 10 Up-Downs
Gymnastic Kip Preferred

(Score is Time)

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

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