WOD Blog

Fri, Jun 17

100th Day: Lety(200th)
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1245 days ago)

061722 Workout


Cardio: Time
Workout

WARM-UP
2 ROUNDS
10 Box Step-ups
10 Scap Push-ups
10 Lunges
:15 Top of the Ring Hold

Into…

2 ROUNDS
8 Box Step-Overs
8 Push-ups
8 DB Alt. Front Rack Lunges
:15 Bottom of the Ring Hold

Into…

1-2 ROUNDS (Time Permitting)
6 Box Jump Overs
10 Hand Release Push-ups
10 Alt DB. Overhead Lunges
:20 Ring Dip Negatives

WORKOUT
3 SETS
AMRAP x 7 MINUTES**
14 Box Jump Overs (24/20)
14 Single DB Alt. Overhead Lunges (50/35)|(35/20)*
200m Run

*Switch hand holding DB as needed.

-Rest 1:30 b/t Sets-

**Pick up where you left off in each AMRAP.

(Score is Total Rounds + Reps)

KG DB: (22.5/15)|(15/10)

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