WOD Blog

Thu, Aug 4

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

0804 Workout


Cardio,Strength: Time
Workout

WARM-UP
2 SETS
5 Inch-Worms
10 Strict Press w/:02 Pause
20 Crossbody Mountain Climbers
40 Single Unders

Into…

2 SETS
5 Cuban Presses
10 Air Squats
10 Up-Downs
25 Double Unders

EXTENDED WARM-UP
ON A 8:00 RUNNING CLOCK...
Build up to Workout Weights for Shoulder to Overhead*

*Barbell comes from floor.

(No Measure)

WORKOUT
FOR TIME*
10-9-8-7-6
Shoulder to Overhead (135/95)|(95/65)
Up-Downs Over Bar

Immediately Into...

5-4-3-2-1
Shoulder to Overhead (185/135)|(135/95)
Up-Downs Over Bar

*After each set complete 25 'Unbroken' Double Unders. If miss before 25 are completed, start that set of DU back at 0. Max 3 attempts per set, then complete 25 reps and move on. No additional penalty.

(Score is Time)

KG BB1: (60/42.5)|(42.5/30)
KG BB2: (85/60)|(60/42.5)

COOL DOWN
FOR RECOVERY
1:00 Foam Roll Upper Back
1:00 Foam Roll Lat (L)
1:00 Foam Roll Lat (R)
1:00 Foam Roll Upper Back

(No Measure)

0% 0%


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