WOD Blog

Tue, Jun 21

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

062122 Workout


Cardio,Strength: Time
Workout

WARM-UP
EMOM x 8 MINUTES
MIN 1 - 100m Run + Max Bootstraps
MIN 2 - :45 Lunge + Lunge + Air Squat
MIN 3 - 10 Up-Downs + Max Cat/Cow
MIN 4 - :45 Cossack Squats

STRENGTH
1x5 @ 40%
1x5 @ 50%
1x5 @ 60%
Back Squat*

*Based off of 90% of Heavy 1-Rep. This is a Deload Week.

Week 8 of 9

(Score is Weight)

WORKOUT
5 SETS*
AMRAP x 3 MINUTES
12 DB Goblet Squats (50/35)|(35/20)
8 Alt. DB Goblet Lunges
100m Run

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

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

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