WOD Blog

Thu, Nov 4

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

110421 Workout


Cardio,Strength: Time
Workout

WARM-UP
4:00 LINE DRILLS (Walking 25’ out / 25’ back...each movement)
Knees to Chest
Heels to Butt
Figure 4
Lunge with a Twist
Toe Walk
Heel Walk

4:00 LINE DRILLS (Running 25’ out / 25’ back...each movement)
High Knees
Butt Kickers
Single Leg Hop (L)
Single Leg Hop (R)
50m Run (Light-Mod Pace)
50m Run (Mod-Fast Pace)

Into…

2-3 ROUNDS (4:00 Cap)
10 Wall Ball Push Press
10 WB Front Rack Lunges
10 Box Step Overs

WORKOUT
AMRAP x 20 MINUTES
400m Run
30 Wall Balls (20/14)|(14/10)
20 DB Suitcase Lunges (50/35)|(35/20)
10 Box Jump Overs (24/20)

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)
KG DB: (22.5/15)|(15/10)

OPTIONAL FINISHER
FOR QUALITY
400/200 Alt. Box Step-Ups (20)*

Week 5 of 6 -- 'Chad' Extra Credit

*No Weight Vest Option today.

(No Measure)

0% 0%


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