WOD Blog
 | Mon, Aug 29 2022 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2581 days ago) |
082922 Workout(Time) Workout WARM-UP 1 ROUNDS 200m Run 8 Alt. Step-Ups to Groiner* 6/6 Ankle Rotations (6 Clockwise + 6 Counter Clockwise on each side) 6 Alt. Samson Lunges *Perform a Step-Up and then step down and leave the lead foot on the box and drop the hips into a Groiner for :05-:10. Switch sides. Into… 1-2 ROUNDS 100m Run 10 Lateral Box Step-Overs* 100m Run 5 Box Jumps *Round 2 complete Goblet Box Step-Overs. WORKOUT FOR TIME 800m Run 60 Alt. DB Farmer Box Step-Ups (50/35)|(35/20)/(20) 600m Run 40 Alt. DB Goblet Box Step-Overs (24/20) 400m Run 20 Box Jumps (30/24) 200m Run (Score is Time) KG DB: (22.5/15)|(15/10) POST WORKOUT SKILL ON A 12:00 RUNNING CLOCK... Practice two of the three options... Option 1: EVERY 3:00 x 4 SETS 50ft Straight Leg Bear Crawl 12 Alt. Piked Shoulder Taps* 6/6 Piked Box Around the World *Option to complete on Box or Wall. Option 2: 1:00 DB Stability Complex** 1:00 Wall/ Box Hollow Body Hold 1:00 Rest **:20 SA Overhead DB Hold (R) + :20 SA Overhead DB Hold (L) + :20 DBL DB Overhead Hold Option 3: Practice Free Standing HS Holds/ HS Walking (No Measure)
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831-297-3614
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
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