WOD Blog

Tue, Nov 16

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

111621 Workout


Cardio,Strength: Time
Workout

WARM-UP
EMOM x 8 MINUTES
MIN 1 - 100m RUN @ MOD PACE
MIN 2 - :35 Single Unders + 10/10 Ankle Roll Outs
MIN 3 - 12 KB Deadlifts + Max Bootstraps
MIN 4 - :20 Hollow Hold + :20 Superman Hold Hold

EXTENDED WARM-UP
EMOM x 9 MINUTES
MIN 1 - 2 Turkish Get-Ups (R) (Athlete Choice)
MIN 2 - 2 Turkish Get-Ups (L)
MIN 3 - :45 Double Under Practice

(No Measure)

WORKOUT
FOR TIME
400m Run

Immediately Into...

10-20-30-40-50
Russian KB Swings (53/35)|(35/26)
Double Unders*

Immediately Into...

400m Run

(Score is Time)

*Unbroken DU Optional

KG KB: (24/16)|(16/12)

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