WOD Blog

Fri, Nov 4

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

110422 Workout


(Time)
Workout

WARM-UP
ON A 7:00 RUNNING CLOCK…

1 ROUND
10 Box Step-Overs
10 Clean Deadlifts
10 Upright Rows
10 Strict Press

Into...

1 ROUND
8 Half Box Jumps
8 High Pulls
8 Push Press

Into…

AMRAP IN REMAINING TIME…
6 Box Jump Overs
6 Hang Muscle Cleans
6 Push Jerk

STRENGTH
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Clean & Jerk

(Score is Weight)

Week 9 of 9

WORKOUT
Grace
30 Clean & Jerk 135/95



(Score is Weight)

OPTIONAL FINISHER
FOR QUALITY
600/400 Alt. Box Step-Ups (24/20)*

Week 3 of 4 -- 'Chad' Extra Credit

*Weight Vest Optional

(No Measure)

0% 0%



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