 | WOD Blog |  |
Wed, Dec 1 2021 |
120121 Workout
Cardio,Skill: Time
Workout
WARM-UP
ONE ROUND CHIPPER STYLE
30 Singles
10 DB/Plate Bent Over T,Y,I’s
10 Slam Ball Deadlift
10 Single + Single + High Jump
20 DB/Plate Alt Front Raise + Lateral Raise
10 Slam Ball OH Press
10 Single + Single + Double
10 BB Elbow Punches
10 BB OH Press
10 Slam Ball G2O
:30 Double Under Practice
STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Mod-Heavy Complex of:
2 Push Press
+
2 Push Jerk
(Score is Weight)
WORKOUT
FOR TIME
50 Double Unders
27 Shoulder to Overhead (95/65)|(65/45)
15 Slam Balls (30/20)|(20/10)
-Rest 1:00-
50 Double Unders
21 Shoulder to Overhead (135/95)|(95/65)
15 Slam Balls
-Rest 1:00-
50 Double Unders
18 Shoulder to Overhead (155/105)|(115/75)
15 Slam Balls
(Score is Total Time)
KG BB1: (42.5/30)|(30/20)
KG BB2: (60/42.5)|(42.5/30)
KG BB3: (70/47.5)|(52.5/35)
KG SB: (15/10)|(10/5)
| 0% |  | |  | 0% |
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