WOD Blog

Mon, Aug 1

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1285 days ago)

080122 Workout


Cardio,Strength: Time
Workout

WARM-UP
3 ROUNDS
1:00 Row*
10 Up-Downs
8 Tempo Knee Push-Ups @ 30X1 (Option to do from toes)
10 Ring Rows

*R1= 20-24SPM
R2= 24-28SPM
R3= 26-30+SPM

STRENGTH
10-8-6
Tempo Wide Grip Bench Press @30X1*

*Start light and build to a moderate weight. Use a slightly wider than standard grip. After each set, complete Max Reps of Diamond Push-Ups.

Remember Tempo...
1st Number is 'Down Portion'
2nd Number is 'Down Position'
3rd Number is 'Up Portion'
4th Number is 'Up Position'

(Score is Weight)

WORKOUT
6 SETS
ON A 3:00 RUNNING CLOCK...
30/24 Cal Row
Max Reps in the Remaining Time...

ODD ROUNDS: Burpees
EVEN ROUNDS: Pull-Ups or Ring Rows

-Rest :30 b/t Sets-

(Score is Total Reps)

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