WOD Blog

Mon, Aug 29

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1327 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)

0% 0%



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