WOD Blog
 | Wed, Oct 20 2021 |  |
 | Happy Birthday: Johnny Mo |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1899 days ago) |
102021 Workout(Time) Workout WARM-UP 3 SETS (7:00 HARD CAP) 200m Run 7 Up-Downs 7 Barbell Deadlifts 7 Jumping Kip Swings 7 Banded Pull Aparts SKILL ON A 10:00 RUNNING CLOCK... 2 SETS FOR QUALITY 5 Perfect Kipping Chest to Bar Pull-Ups 10 Shoulders Only Butterfly Kip 5 Butterfly Pull-Ups *Rest as needed b/t movements. (No Measure) BENCHMARK WORKOUT 'RIPCORD' 4 ROUNDS FOR TIME 15 Chest to Bar Pull-ups 15 Deadlift (185/135)|(135/95) 400m Run (Score is Time) KG BB: (85/60)|(60/42.5) COOL DOWN FOR RECOVERY 5:00 Foam Roll Lats + Glutes (No Measure)
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