WOD Blog

Tue, May 31

Happy Birthday: Elena N & Cynthia L
100th Day: RICH MA(700th) & Ashley R
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1245 days ago)

053122 Workout


Cardio: Time
Workout

WARM-UP
2:00 Row @ Easy Pace

Into…

EMOM x 4 MINUTES
MIN 1 - 12 Samson Lunges + Max Step-Ups
MIN 2 - 6 Inchworms & Push-Up + Max Alt. Shoulder Taps


Into…

EMOM x 4 MINUTES
MIN 1 - 12 Cossack Squats + Max Straight Leg Sit-Ups
MIN 2 - 12 Slow Tuck-Ups + Max Tuck Hold

WORKOUT
AMRAP x 22 MINUTES
500/400m Row
30 Sit-Ups
20 Alt. Lateral Box Step-Overs (24/20)
100m KB Carry (Athlete Choice, Light-Mod)*


(Score is Rounds + Reps)

OPTIONAL COOL DOWN
FOR RECOVERY
2:00 Foam Roll Lats
3:00 Foam Roll Quads/ Hamstrings
1:00 Rebound Pose

(No Measure)

0% 0%


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