WOD Blog
 | Tue, Nov 1 2022 |  |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1898 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)
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