WOD Blog

Mon, Dec 27 2021

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

122721 Workout


Cardio,Strength: Time
Workout

WARM-UP
2 SETS (Get as far as you can...)
:45 Bike @ Easy Mod Pace
10 Cat Cows
10 Alt Groiners
10 Step-Ups

Into…

2 SETS
:30 Bike @ Hard Pace
8 Up-Downs
8 RDL
8 Box Jumps

STRENGTH
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 5-Rep TNG Deadlift

(Score is Weight)

WORKOUT
AMRAP x 15 MINUTES
30 Box Jumps (20)
20/15 Cal Bike
10 Deadlifts (315/205)|(225/155)

(Score is Rounds + Reps)

KG BB: (143/93)|(100/70)


AT HOME/ DUMBBELL

Workout

DAILY-5 WARM-UP
2:00 Cardio Choice

into...

EMOM x 3 MINUTES
20 Jumping Jacks + 20 DB Toe Taps

(No Measure)

FULL-BODY STRENGTH
4 SETS
AMRAP x 3 MINUTES
6 DB Deadlifts
4 DBL DB Swings
2 DB Hang Squat Cleans

-Rest 1:00 b/t Sets-

(Score is Rounds + Reps)

FULL-BODY WORKOUT
AMRAP x 14 MINUTES
10 DB Sumo Deadlift High Pulls
:30 Cardio Choice 1
10 DB Alt Lunges
:30 Cardio Choice 2

(Score is Rounds + Reps)

FINISHER

3 SETS
20 Russian Twists
15 V-Ups
20 Bird Dogs

-Rest As Needed b/t Sets-

(No Measure)

0% 0%


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