WOD Blog

Thu, Jun 23

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1393 days ago)

062322 Workout


(Time)
Workout

WARM-UP
AMRAP x 3 MINUTES
30 Single Unders
10 Alt. DB Deadlifts
10 DB Bent Over Rows

Into...

2 ROUNDS
30 High Jump Single Unders (or Double Unders)
15 Sit-Ups
10 Alt. DB Swings
:20 Dead Hang

SKILL
3 SETS
20 Banded Lat Push Down
3-5 Kip Swings
2-4 Kipping Pull-Up w/:02 Pause at Top

-Rest As Needed b/t Sets-

(No Measure)

WORKOUT
4 ROUNDS FOR TIME*
4 Strict Pull-Ups
16 Alt. DB Hang Muscle Snatch (35/20)|(20/15)**
6 Pull-Ups
24 Sit-Ups
8 Chest to Bar Pull-Ups
48 Double Unders

**If you finish the 4 Rounds in 12:00 or less you can complete an optional 5th Round.
*Option to use heavier DB.

(Score is Time)

KG DB: (15/10)|(10/7.5)

OPTIONAL FINISHER
6 SETS (:20 ON/ :10 OFF)*
MOVT 1 - Tuck-Ups
MOVT 2 - Hollow Hold

*1 SET = MOVT 1 + MOVT 2.

(No Measure)

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