WOD Blog
 | Wed, Mar 9 2022 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2530 days ago) |
030922 Workout(Time) Workout WARM-UP EMOM X 8 MINUTES MIN 1 - :40 Single Unders MIN 2 - 8 DB Push-Ups (Push-Ups on DBs)* MIN 3 - :10 second dead hang + 5-10 Hanging Knee Raises MIN 4 - 8 No Push-Up Renegade Row** *Athletes can also perform the Push-Up on their Knees (Use DBs that are 50-75% of Workout Weight for the Warm-Up) **Athletes start in a high plank. They will row the DB same action as a Ring Row and alternate arms (this will be 4 per arm) WORKOUT EMOM x 20 MINUTES* MIN 1 - 50 Double Unders MIN 2 - 15 Toes to Bar MIN 3 - Max DB Renegade Rows (50/35)|(35/20) MIN 4 - Rest *All work in MIN 1 & 2 must be completed by :50 mark. Option for 'Unbroken' reps for MIN 1 & 2. (Score is Lowest Reps) KG DB: (22.5/15)|(15/10) POST WORKOUT STRENGTH 3 SETS FOR QUALITY 12-15 Incline DB Bench Press (Athlete Choice, Heavy) Immediately Into... 1:30 Push-Up Plank -Rest 1:30 b/t Sets- (No Measure)
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831-297-3614
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
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