WOD Blog

Tue, Nov 1

Happy Birthday: Joe A
Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1393 days ago)

110122 Workout


(Time)
Workout

WARM-UP
ON A 9:00 RUNNING CLOCK…

LINE DRILLS
25’ High Knees
25’ Butt Kickers
25’ High Kicks
25’ Lateral Shuffle (L/R)
25’ High Skips

Into….

2-3 ROUNDS (Time Permitting)
200m Run @ Mod Pace
12 DBL DB Seesaw Row
30 Single Unders*
6/6 DB Goblet Split Squat
6 Hand Release Push-Ups

*Option to change to Double Unders on R2 + R3.

WORKOUT
FOR TIME
800m Run
100 Double Unders
30 DB Farmer Lunges (50/35)|(35/20)
15 DB Renegade Rows*
400m Run
75 Double Unders
20 DB Farmer Lunges
10 DB Renegade Rows
200m Run
50 Double Unders
10 DB Farmer Lunges
5 DB Renegade Rows

*1 Rep= Push-Up + Row (R) + Row (L)

(Score is Time)

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

POST WORKOUT STRENGTH
3 SETS
15-20 DB Flyes*
15-20 Close Grip DB Floor Press

*Perform on Floor

-Rest As Needed b/t Sets-

(No Measure)

0% 0%



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