WOD Blog

Tue, Dec 28 2021

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

122821 Workout


Cardio,Strength: Time
Workout

WARM-UP
2 ROUNDS (Get as far as you can...)
100m Run
10/10 Leg Swings
10 Ankle Roll Outs
50’ High Knees
50’ Butt Kicker

Into…

2 ROUNDS
200m Run
12 Up-Downs
8/8 DB Sumo Deadlift
8/8 DB Hang Upright Row
8/8 Strict Press

WORKOUT
4 ROUNDS FOR TIME
20 Alt. DB Hang Split Snatch (50/35)|(35/20)
15 Burpees Over DB
400m Run

(Score is Time)

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

FINISHER
FOR TIME
100m Single DB Front Rack Lunge*

*DB Held across the chest. Every 25m, stop and perform 20 Hollow Rocks and 20 Glute Bridge-Ups.

(Score is Time)


AT HOME/DUMBBELL

Workout

DAILY-5 WARM-UP
1:00 Cardio Choice

into...

AMRAP x 4 MINUTES
30 Mountain Climbers
20 Bicycle Crunches
10 Lateral Jumps Over DB
5 Up-Downs

(No Measure)

PUSH x PULL STRENGTH
EMOM x 15 MINUTES
MIN 1 - :45 DB 'Double Press' Thruster*
MIN 2 - :45 Close Grip Floor Press
MIN 3 - :45 DB Pull Over

*1 Rep = 1 Squat + 2 Push Press

(Score is Reps)

PUSH x PULL WORKOUT
EMOM x 4 MINUTES
:45 Max Up-Downs

Into...

3 ROUNDS FOR MAX REPS
1:00 - DB Alt. Hang Snatch
1:00 - DB Slides

Into...

EMOM x 4 MINUTES
:45 Max Burpees

(Score is Reps)

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