WOD Blog

Fri, Oct 15

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

101521 workout


Cardio,Strength: Time
Workout

WARM-UP
AMRAP x 8 MINUTES
6 Barbell Strict Presses
8 Russian Kettlebell Swings
10 Box Step Ups

*At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps
GOAL: Progress in movement complexity, speed, and power as time progresses.

STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 7-Rep Push Press

(Score is Weight)

WORKOUT
5 ROUNDS FOR TIME
15 Push Press (95/65)|(65/45)
12 Kettlebell Swings (70/53)|(53/35)
9 Box Jumps (30/24)|(24/20)

(Score is Time)

KG BB: (42.5/30)|(30/20)
KG KB: (32/24)|(24/16)

COOL DOWN
FOR RECOVERY
5:00 Foam Roll Upper Back + Tricep Smash

(No Measure)

0% 0%


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