WOD Blog
 | Thu, Jun 9 2022 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1899 days ago) |
060922 Workout(Time) Workout WARM-UP 2 ROUNDS (7:00 CAP) 100m Run 5/5 Single Arm Ring Rows 5/5 Alt. Single Arm KB Deadlifts Into… 1 ROUND 200m Run 5/5 Single Arm KB Upright Rows :10 Dead Hang into :10 Active Hang 10 Scap Pull-Ups STRENGTH 3 SETS 10/10 Single Arm Banded Lat Pull Down 10-15 Banded Pull-Apart 7-10 Strict Pull-Ups -Rest As Needed b/t Sets- (No Measure) WORKOUT 5 SETS ON A 3:00 RUNNING CLOCK... 12 Chest to Bar Pull-Ups 18 KB Swings (53/35)|(35/26)* -Rest Remainder of Time- *Option to use heavier KB. (Score is Slowest Set) KG KB: (24/16)|(16/12) OPTIONAL FINISHER ON A 5:00 RUNNING CLOCK... Accumulate Max Time in a Banded Plank Hold (No Measure)
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