WOD Blog

Thu, Dec 2 2021

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

120221 Workout


Cardio,Strength: Time
Workout

WARM-UP
2:00 Bike (EZ-Mod)

2 ROUNDS
10 Box Step Ups
10 Scap Pull-Ups
10 Tuck Ups

1:00 Bike (Mod-Hard)

2 ROUNDS
8 Alt DB Goblet Curtsy Lunge
8 Small Kip Swings
8 V-Ups

WORKOUT
AMRAP x 21 MINUTES*
Max Cal Bike

*Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs (50/35)|(35/20)/(24/20) + 10 Toes to Bar. 1:30 Cap on DB Box Step-Overs + TTB each round.

(Score is Total Calories)

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

COOL DOWN
FOR RECOVERY
2:00 Pigeon Stretch (R)
2:00 Pigeon Stretch (L)
2:00 Forward Fold

(No Measure)

0% 0%


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