WOD Blog

Tue, Jan 4

Happy Birthday: Allyson
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1245 days ago)

010422 Workout


Cardio,Strength: 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)

0% 0%


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