WOD Blog

Tue, May 10

100th Day: ALAN(700th)
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1203 days ago)

051022 Workout


Cardio,Strength: Time
Workout

WARM-UP
EMOM x 6 MINUTES
MIN 1 - 30 Mountain Climbers + Max Plank
MIN 2 - 10 SB Deadlifts + 10 SB Curl to Press
MIN 3 - 10 Scap Pull-Ups + Max Bar Hang
MIN 4 - 10 Up-Downs + Max Shoulder Taps
MIN 5 - 10 Slam Ball Ground to Overhead + 10 Ring Rows
MIN 6 - 10 Slow Push-Ups to Pike Position

STRENGTH
1x5 @65%
1x5 @75%
1x5 @85%
Bench Press*

*Based off of 90% of Heavy 1-Rep

(Score is Weight)

Week 2 of 9

WORKOUT
4 SETS
AMRAP x 3 MINUTES*
12 Up-Downs
10 Slam Balls (30/20)|(20/10)
8 Pull-Ups

-Rest :30 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG SB: (15/10)|(10/5)

OPTIONAL FINISHER
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 - Alt. V-Ups
MOVT 2 - Tuck Hold

*1 Set= MOVT 1 + MOVT 2.

(No Measure)

0% 0%


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