WOD Blog

Tue, May 3

Happy Birthday: Ashley R
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1203 days ago)

050322 Workout


Cardio,Strength: Time
Workout

WARM-UP
2 ROUNDS
15 Calf Raises
5/5 Single Leg Good Mornings
10 Alt. Lunges

Into …

2 ROUNDS
20 High Jump Single Unders*
10 Empty Barbell RDLs
5 Up & Overs w/Empty Barbell**
10 Back Rack Alt. Lunges

*2nd Round: Double Under practice
**Front Rack to Back Rack = 1 Rep (dip and punch barbell overhead, then slowly lower it behind the head to the back rack or upper trap area. Bend the knees as you absorb the weight behind the neck.

STRENGTH
5 SETS*
1 Clean Deadlift
+
1 Below the Knee Hang Power Clean
+
1 Above the Knee Hang Power Clean

-Rest 2:00 b/t Sets-

*Build to a Moderate Weight

(Score is Weight)

WORKOUT
5 SETS FOR TIME
10 Hang Power Cleans (115/75)|(75/55)
20 Back Rack Alt. Lunges
30 Double Unders

-Rest :30 b/t sets-

(Score is Total Time)

KG BB: (52.5/35)|(35/25)

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