WOD Blog

Thu, Dec 30 2021

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

123021 Workout


Cardio,Strength: Time
Workout

WARM-UP
JUMP ROPE WARM-UP
30 Singles
10 Singles Right Leg
10 Singles Left Leg
20 Singles Alternating Legs
10 Single, Single, High Jump
20 High Jumps
10 Single, Single, Double
:30 Double Under Practice

Into…

2 ROUNDS
7 Slam Ball Deadlift
7 Slam Ball OH Press
5 Slam Ball Ground to OH
7 Scap Push-Ups
5 Knee Push-Ups

STRENGTH
12-10-8-6
Bench Press

*Start Moderate then build to Heavy.

(Score is Weight)

WORKOUT
2 SETS
AMRAP x 8 MINUTES
10 Double Unders*
15 Slam Balls (20/10)
10 Hand Release Push-Ups

-Rest 2:00 b/t Sets-

*Double Unders increase by 10 reps every Round.
10-20-30-40 etc.
**Restart the second AMRAP at 10 Dubs.

(Score is Rounds + Reps)

KG SB: (10/5)


AT HOME/DUMBBELL

Workout

DAILY-5 WARM-UP
2:00 Cardio Choice

into...

3 SETS (:20 ON / :10 OFF)*
MOVT 1 - Jumping Jacks
MOVT 2 - DB Alt. Snatch

*Both movements = 1 Set

(No Measure)

PUSH x PULL STRENGTH
EMOM x 12 MINUTES
MIN 1 - Max Super Slow* DB Floor Press
MIN 2 - Max Super Slow* DB Bent Over Row

*Super Slow = Slow on the way down and up

(Score is Total Reps)

PUSH x PULL WORKOUT
EMOM x 9 MINUTES
MIN 1 - Single DB Up-Down*
MIN 2 - Single Alt. DB Snatch
MIN 3 - DB Weighted Sit-Ups

-Rest 2:00-

EMOM x 9 MINUTES
MIN 1 - Single DB Up-Down
MIN 2 - Single Alt. DB Snatch
MIN 3 - DB Weighted Sit-Ups

*Alternate arms each rep

(Score is Reps)

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