WOD Blog

Fri, Sep 2

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

090222 Workout


(Time)
Workout

WARM-UP
ON A 9:00 RUNNING CLOCK..
6 SETS (:20 ON / :10 OFF)
Cal Bike

Into…

1 ROUND
8 Clean Deadlift
8 Upright Rows
16 Alt. Elbow Punches
8 Hang Muscle Cleans

Into…

1 ROUND
10 Ring Rows
8 Scap Pull-Ups
8 Small Kip Swings
6-8 Jumping Pull-Ups

STRENGTH
EVERY 1:30 x 7 SETS*
1 Power Clean
+
1 Hang Squat Clean

*Start Moderate and build to a heavy weight.

(Score is Weight)

WORKOUT
AMRAP x 16 MINUTES
30/25 Cal Bike
20 Pull-Ups
10 Hang Power Cleans (155/105)|(115/75)

(Score is Rounds + Reps)

KG BB: (70/47.5)|(52.5/35)

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