WOD Blog

Mon, Jun 13

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

061322 Workout


Cardio,Strength: Time
Workout

WARM-UP
4 SETS (:20 ON/ :10 OFF)*
MOVT 1 - Single Unders
MOVT 2 - Good Mornings

*1 SET = MOVT 1 + MOVT 2.

Into…

2 ROUNDS
10 Alt. Deadbugs
8 Tempo KB Deadlifts (20X1)
6 Cat/Cows
15 Tall Jump Single Unders

Into…

1-2 ROUNDS (Time Permitting)
20 Alt. Plank Hip Taps
10 Russian KB Swings
:20-:30 Double Under Practice*

*DU Options:
Penguin Taps
Single-Single-Double
Single-Double
Double Unders

STRENGTH
1x5 @ 75%
1x3 @ 85%
1x1+ @ 95%
Deadlift*

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

Week 7 of 9

(Score is Weight)

WORKOUT
AMRAP x 10 MINUTES
2 Library TNG Deadlifts (Athlete Choice, Heavy)
8 Russian KB Swings (70/53)|(53/35)
32 Double Unders

(Score is Rounds + Reps)

KG KB: (32/24)|(24/16)

OPTIONAL FINISHER
3 SETS
12 Deadbugs
1:00 Ring Body Saw
30 Alt. Plank Hip Taps

-Rest As Needed b/t Sets-

(No Measure)

0% 0%
1st181 reps Maya Mon, Jun 13, 2022

Maya181 reps Rx

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