WOD Blog

Mon, Nov 29 2021

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1076 days ago)

112921 Workout


Cardio,Strength: Time
Workout

WARM-UP
2 SETS (10:00 CAP)
8 PVC Pass Through + Lunge
8 Push-Up to Pike
8 Cat Cows

Into..

2 SETS
8 PVC Overhead Squats
8 Up-Downs
8 Ring Rows

STRENGTH
3x5-7
Tempo Overhead Squat (3111)

*Weight stays Moderate to Moderate+ for All Sets

(Score is Weight)

WORKOUT
3 ROUNDS FOR TIME
20 Alt. DB Hang Snatch (50/35)|(35/20)
15 Pull-Ups
20 Alt. Single DB OH Lunge*

*Switch hands after 10 reps. Lunges alternate legs each rep (forward or back).

(Score is Time)

KG DB: (22.5/15)|(15/10)

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