WOD Blog

Mon, Jan 10

Welcome: Ashley W
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1393 days ago)

011022 Workout


(Time)
Workout

WARM-UP
3 SETS (8:00 CAP)
200m Run
8 Up-Downs
8 Scap Pull-Ups
4/4 Ring Rows
4 Lunge + Lunge + Air Squat

STRENGTH
ON A 15:00 RUNNING CLOCK...
Build to a Heavy 3-Rep Thruster

(Score is Weight)

WORKOUT
AMRAP x 12 MINUTES
100m Run
3 Thrusters (135/95)|(95/65)*
3 Burpee Over the Bar

*Every round, Thruster reps increase by 1. For example, 3-4-5-6-etc. BMU stay at 3.

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

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1st5+1 Ashley W Mon, Jan 10, 2022

Ashley W5+1
55 lbs

831-297-3614
827 Industrial Dr. Ste 101
Hollister, CA 95023 (view larger map)