WOD Blog

Wed, Dec 1 2021

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

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)

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