WOD Blog

Tue, Sep 6

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

090622 Workout


(Time)
Workout

WARM-UP
EMOM x 8 MINUTES
MIN 1 - 12 Slam Ball Lunges + Max Good Mornings
MIN 2 - :45 Up-Downs
MIN 3 - 12 Slam Ball Ground to Overhead + Max OH Hold
MIN 4 - :45 Tempo Air Squats @ 21X1
MIN 5 - 12 Slam Ball Front Squats + Max Plank Hold
MIN 6 - :45 Alt. Groiners
MIN 7 - 12 Slam Balls + Max Sit-Ups
MIN 8 - :45 Barbell Elbow Punches

STRENGTH
10-10-8*
Front Squat

*Start Light and build to Moderate.

(Score is Weight)

Week 1 of 9

WORKOUT
AMRAP x 12 MINUTES
12 Alt. Back Rack Lunges (95/65)|(65/45)
24 Plate Ground to Overhead 45/25
12 Alt. Front Rack Lunges
24 Sit-Ups

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)
KG SB: (15/10)|(10/5)

OPTIONAL COOL DOWN
FOR RECOVERY
2-3 SETS
1:00 EZ Row/ Bike
10 Alt. Groiners w/ Thoracic Twist
2:00 Foam Roll Quads

(No Measure)

0% 0%



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