WOD Blog

Wed, Nov 10

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

111021 Workout


Cardio,Strength: Time
Workout

WARM-UP
AMRAP x 7 MINUTES
100m run
:45 Plank
8 Scap Pull-Ups*
8 Up-Downs*
:30 Rest

*Round 2: 8 Kip Swings / 8 Strict Burpees (w/ Push-Up)
Round 3 & Beyond: 8 Kip Swings or Pull-Ups / 8 Burpees

Then prep with Line Drills (25’ each movement)...

Knees to Chest
Heels to Butt
Toe Walk
Heel Walk
High Knees
Butt Kickers
Karaokes (Down and Back)

WORKOUT
5 ROUNDS FOR TIME
400m Run
21 Sit-Ups*
15 Pull-Ups
9 Burpees

*GHD Optional

(Score is Time)

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