WOD Blog

Fri, Jun 3

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1245 days ago)

060322 Workout


Cardio,Strength: Time
Workout

WARM-UP
AMRAP x 6 MINUTES
100m Run
5 Up+Overs*
10 Lunges
10 Groiners + Thoracic Rotation
10 Alt. Bird Dogs

*1 Rep of an Up+Over = w/ bar in Front Rack, Push Press it overhead, slowly lower it onto the back, and then Push Press it back OH and lower it back to the FR.

STRENGTH
1x5 @ 65%
1x5 @ 75%
1x5 @ 85%
Back Squat*

*Based off of 90% of Heavy 1-Rep
**Add 5-10lb to the working weight today.

Week 5 of 9

(Score is Weight)

WORKOUT
AMRAP x 13 MINUTES
12 Back Rack Reverse Lunges (115/75)|(75/55)*
400m Run

*After each full round, increase reps by 4 Reps. Ex. R1 = 12 Reps, R2 = 16, and so on.

(Score is Rounds + Reps)

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

OPTIONAL FINISHER
AMRAP x 7 MINUTES
40 Alt. Supine Heel Taps
20 Glute Bridge-Ups*
40 Alt. Russian Twist

*Option to use light DB.

(Score is Rounds + Reps)

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