WOD Blog

Thu, Jun 9

100th Day: Gene
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1245 days ago)

060922 Workout


Cardio,Skill: 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)

0% 0%


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