WOD Blog
 | Tue, Jan 4 2022 |  |
 | Happy Birthday: Allyson |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1898 days ago) |
010422 Workout(Time) Workout WARM-UP EMOM x 8 MINUTES MIN 1 - 8 Alt. Groiners + Max Step-Ups* MIN 2 - 12 Ring Rows + Max Bar Hang** MIN 3 - 8 Barbell RDL + Max Hollow Rocks MIN 4 - 12 Up-Downs + Max Shoulder Taps * Switch to Box Jumps on Second Round ** Switch to Tight Kip Swings on Second Round STRENGTH ON A 15:00 RUNNING CLOCK... 8-8-6-6* Strict Pull-Ups or Strict Chest to Bar Pull-Ups *Superset with 3-5 reps of Deadlift...starting Moderate and building to heavier than your workout weight. (No Measure) WORKOUT FOR TIME 50 Chest to Bar Pull-Ups 50 Deadlifts (185/135)|(135/95) 50 Box Jumps (24/20) 50 Alt. DB Clean (50/35)|(35/20) (Score is Time) KG BB: (85/60)|(60/42.5) KG DB: (22.5/15)|(15/10)
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