 | WOD Blog |  |
Tue, Nov 2 |
110221 Workout
Cardio,Strength: Time
Workout
WARM-UP
2 SETS (8:00 Cap...get as far as you can!)
1:00 Row @ Mod Pace
8 Cat-Cow
8 Arm Haulers
8 Alt. Side Lunges
Into…
2 SETS
:30 Row @ Hard Pace
10 Single DB Front Squats
10 Single DB Strict Press
STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Moderate-Heavy 3-Rep Thruster-Jerk
(Score is Weight)
WORKOUT
FOR TIME
1000/800m Row
15 Thruster-Jerk (155/105)|(115/75)
750/500m Row
21 Shoulder to OH
(Score is Time)
KG BB: (70/47.5)|(52.5/35)
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