WOD Blog
 | Thu, Apr 28 2022 |  |
 | Happy Birthday: OMAR J |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1897 days ago) |
042822 Workout(Time) Workout WARM-UP GENERAL WARM-UP 2 ROUNDS 30 Crossbody Mountain Climbers 10 Sumo Stance Good Mornings 10 Alt. KB Deadlift 10 Deadbugs 5 Cat Cows Into… ROWING SPECIFIC WARM-UP EMOM x 6 MINUTES (:40 ON/ :20 OFF) MIN 1 - Arms Only Rowing MIN 2 - Arms + Body Rowing MIN 3 - Half Slide Rowing (Slight bend in knee + heels down) MIN 4 - Full Slide Rowing (SPM b/t 22-26) MIN 5 - Full Slide Rowing (SPM b/t 24-28) MIN 6 - Full Slide Rowing (SPM b/t 26-30+) WORKOUT FOR TIME 24-21-18-15-12-9-6* Cal Row Kettlebell Swings (53/35)|(35/26)** *Alt. Cals: 21-18-15-12-9-6-4 **Option for Heavier KB (American Swing) (Score is Time) KG KB: (24/16)|(16/12) FINISHER 3 SETS FOR QUALITY 1:00 Plank Rotations -Rest :30- 1:00 Alt. Sit-Thrus -Rest 1:00 b/t Sets- (No Measure)
|
|
|
