WOD Blog

Mon, Nov 1

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

110121 Workout


Cardio,Skill: Time
Workout

WARM-UP
2 SETS (10:00 CAP...get as far as you can!)
35 Single Unders
10 Alt. Lunges
8 Inch Worms + Push-Up

Into..

2-3 SETS
30 Single Unders
10 Slamball Deadlifts
10 Slamball Curl to Press
10 Alt SB Lunges

WORKOUT
2 SETS
AMRAP x 4 MINUTES
20 Plate ground to over head 45/25
20 Plate Weighted Sit-Ups

-Rest 1:00-

AMRAP x 4 MINUTES
20 Plate Lunges (30/20)|(20/10)
40 Double Unders

-Rest 2:00 b/t Sets-

(Score is Total Rounds + Reps)

KG SB: (15/10)|(10/5)

FINISHER
'TABATA'
8 SETS EACH, :20 ON/:10 OFF
Tabata 1 - SB Hollow Body Flutter Kicks*
Tabata 2 - Slam Ball Bicep Curls

-Rest 1:00 b/t Tabatas-

*R+L = 1 Rep

(Score is Reps)

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