WOD Blog

Thu, Jan 13

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

011322 Workout


Cardio: Time
Workout

WARM-UP
EMOM x 6 MINUTES
Min 1 - :20 Bootstrappers + :20 DB Deadlift
Min 2 - :20 Singles + :20 Up-Downs
Min 3 - :20 Shoulder Taps + :20 DB Bent Over Row

EXTENDED WARM-UP
ON A 10:00 RUNNING CLOCK...
ROWLING*

*Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter over or under (+ or -) 100m when the monitor stops counting, they must do 1 Burpee and 6 Jumping Jacks. For example, if the athlete hit 103m, they would perform 3 Burpees and 18 Jumping Jacks. 5 Meter penalty cap.

WORKOUT
FOR TIME
1000/800m Row
12 DB Up-Downs (50/35)|(35/20)
65 Double Unders*
800/600m Row
12 No Push-Up Renegade Row**
55 Double Unders
500/400m Row
12 DB Up-Downs
45 Double Unders
250/200m Row
12 No Push-Up Renegade Row
35 Double Unders

*Option for 'Unbroken' DU. If miss, start set over at 0.
**Row R + Row L = 1 Rep.

(Score is Time)

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

0% 0%


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