WOD Blog

Wed, Sep 29

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

092921 Workout


Cardio,Strength: Time
Workout

WARM-UP
3 SETS (8:00 Cap)
200m Run
:30 Tuck Hold
10/10 Lateral Step-Ups
8 Push-Up to Pike Position
10 Barbell Sumo Good Mornings

WORKOUT
4 SETS
AMRAP x 5 MINUTES
15 Box Jumps (24/20)
20 Sumo Deadlifts (185/135)|(135/95)*
10 Handstand Push-Ups

-Rest 2:00 b/t Sets-

*The Sumo Deadlift reps decrease by 5 each Set.
Set 1: 20 reps / Set 2: 15 reps / Set 3: 10 reps / Set 4: 5 reps. Start each AMRAP from the top.

BB1: (185/135)|(135/95)
BB2: (225/155)|(155/105)
BB3: (255/175)|(175/115)
BB4: (275/185)|(185/135)

(Score is Rounds + Reps)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press (Athlete Choice, Moderate-Heavy)

KG BB1: (85/60)|(60/42.5)
KG BB2: (100/70)|(70/47.5)
KG BB3: (115/79)|(79/52.5)
KG BB4: (125/85)|(85/60)

COOL DOWN
FOR RECOVERY
2:00 Down Dog
5:00 Foam Roll Hamstrings

(No Measure)

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