WOD Blog

Fri, Sep 23

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

092322 Workout


(Time)
Workout

WARM-UP
3 ROUNDS
100m Run (increasing pace)
8 BB Upright Rows
20 Alt. BB Elbow Punches
12 Alt. Piked Shoulder Taps*
5 Inchworm + Push-up

*Round 2 & 3 Switch to 2 Wall Walks. 8:00 Cap on Warm-Up.

STRENGTH
EMOM x 12 MINUTES*
1 High Hang Power Clean
+
1 Hang Power Clean

*Start Light and build to Moderate.

(Score is Weight)

Week 3 of 9

WORKOUT
EMOM x 16 MINUTES
MIN 1 & 2 - 400m Run
MIN 3 & 4 - AMRAP of the following*...
7 Hang Power Cleans (115/75)|(75/55)
7 Handstand Push-Ups

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG BB: (52.5/35)|(35/25)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

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