WOD Blog

Tue, Nov 2

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

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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