WOD Blog

Thu, Sep 22

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

092222 Workout


(Time)
Workout

WARM-UP
EMOM x 8 MINUTES
MIN 1 - :45 Bar Hang
MIN 2 - :45 Samson Lunges
MIN 3 - :45 Alt. DB Seesaw Row
MIN 4 - :45 Quad Heel Taps

WORKOUT
FOR TIME*
200m DB Farmer Carry (50/35)|(35/20)
160 Alt. DB Farmer Lunges
120 Alt. DB Slides
80 Alt. No Push-Up Renegade Rows

*Pick Your Path...

Option 1 - Straight Through

Or...

Option 2 - 4 Rounds of...
50m DB Farmer Carry
40 Alt. DB Farmer Lunges
30 DB Slides
20 Alt. No Push-Up Renegade Rows

Or...

Option 3 - 2 Rounds of...
100m DB Farmer Carry
80 Alt. DB Farmer Lunges
60 Alt. DB Slides
40 Alt. No Push-Up Renegade Rows

(Score is Time)

KG DB: (22.5/15)|(15/10)

OPTIONAL FINISHER
EMOM x 9 MINUTES
MIN 1 - :40 Single DB Curl
MIN 2 - :40 Russian Twist
MIN 3 - :40 Single DB Skull Crusher

(No Measure)

0% 0%



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