WOD Blog

Fri, Nov 19

100th Day: Santana(200th)
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1029 days ago)

111921 Workout


Cardio: Time
Workout

WARM-UP
EMOM x 6 MINUTES
Min 1 - :40 Lung + Lunge + Squat
Min 2 - 10 Slam Ball Deadlift + 10 Slam Ball OH Press
Min 3 - :40 Shoulder Taps

Into...

EMOM x 6 MINUTES
Min 1 - :40 Box Step Overs
Min 2 - 10 Slam Ball G2O + 5 Tuck Jumps
Min 3 - :40 Slow Deadbugs

WORKOUT
FOR TIME*
50 Box Jump Overs (24/20)
100 Sit-Ups**
25 Box Jump Overs
50 Sit-Ups

*Every 1:30 Beginning @ 0:00, perform 10 Slam Balls (30/20)|(20/10)
**SB Weighted Optional

(Score is Time)

KG SB: (15/10)|(10/5)

COOL DOWN
FOR RECOVERY
2:00 Down Dog
2:00 Twisted Cross (R)
2:00 Elbow to Instep (R)
2:00 Twisted Cross (L)
2:00 Elbow to Instep (L)
1:00 Knee Hug (R)
1:00 Knee Hug (L)

(No Measure)

0% 0%


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