WOD Blog

Fri, Oct 8 2021

100th Day: Chris T & JESSICA S(600th)
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1084 days ago)

100821 Workout


Cardio,Strength: Time
Workout

WARM-UP
3 Sets (5:00 CAP)
100m Run
10 Scap Pull Ups
5 Ring Rows*
5/5 Split Stance DB Arnold Presses (L/R)

*Option to swap for Strict Pull Ups/Vertical Ring Rows

STRENGTH
3-5 SETS
Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)

WORKOUT
2 ROUNDS FOR TIME
800m Run

into...

6 ROUNDS
6 Chest to Bar Pull-Ups*
6 SA DB Split Jerk (50/35)|(35/20)**

*Strict Optional
**Switch arms after each full round

(Score is Time)

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

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