WOD Blog

Tue, Nov 9

Happy Birthday: Cyrus
100th Day: ALAN(600th)
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1029 days ago)

110921 Workout


Cardio,Strength: Time
Workout

WARM-UP
EMOM x 8 MINUTES
MIN 1 - :40 Single Unders*
MIN 2 - 10 Cossack Squats + 10 Slow Air Squats
MIN 3 - :40 Inchworm + Push-Up
MIN 4 - 8 Barbell Deadlifts + 8 Barbell Muscle Cleans

*Switch to DU in the Second Round

STRENGTH
5-5-3-3-3
Back Squat*

*Start Moderate and Build to Moderate Heavy

(Score is Weight)

WORKOUT
AMRAP x 12 MINUTES
10 Back Squat @ 60% of Final Weight Used*
50 Double Unders

*Bar comes from the floor.

(Score is Rounds + Reps)

COOL DOWN
FOR RECOVERY
3:00 Olympic Wall Squat
2:00 Frog Stretch

(No Measure)

0% 0%


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