WOD Blog

Mon, Oct 4

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

100421 Workout


Cardio,Strength: Time
Workout

WARM-UP
2 ROUNDS
1:00 EZ Bike
5 Inch Worms + Push-Up
5 Up-Downs
10 Box Step Overs

EXTENDED WARM-UP
3 SETS
:20 Bike Sprint*
5 Burpee Step-Ups

*Increase Pace Each Set

-Rest 1:00 b/t Sets-

(No Measure)

WORKOUT
1. EVERY 2:00 x 5 SETS
15/12 Cal Bike*
10 Box Jump Over (24/20)
Rest in Time Remaining...

*1:00 Max Time on Bike

-No Additional Rest b/t Sets-

(Score is Slowest Time)

-Rest 3:00 b/t Parts 1 & 2-

2. AMRAP x 7 MINUTES
10/8 Cal Bike
5 Burpees
3 Box Jumps (24/20)

(Score is Rounds + Reps)

OPTIONAL FINISHER
FOR QUALITY
125/75 Alt. Box Step-Ups (24/20)*

Week 1 of 6 -- 'Chad' Extra Credit

*Weight Vest Optional

(No Measure)

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