WOD Blog

Mon, Nov 7

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

110722 Workout


(Time)
Workout

WARM-UP
EMOM x 8 MINUTES*
MIN 1 - :45 Bike
MIN 2 - :45 Cat Cows → :45 Alt. Bird Dogs
MIN 3 - 8/8 Single Arm KB Deadlift → 12 Russian KB Swings
MIN 4 - 6/6 Single Arm Ring Row → 10 Ring Rows

*Perform the second set of movements, as designated by the arrows, in the next 4:00 round.

WORKOUT
3 SETS
AMRAP x 5 MINUTES*
18 Russian KB Swings (70/53)|(53/35)
12 Ring Rows
8/6 Cal Bike

-Rest 1:00 b/t Sets-

*Reset the AMRAP at the start of each set.

(Score is Lowest Rounds and Reps)

KG KB: (32/24)|(24/16)

FINISHER
2-3 SETS
25 Banded Tricep Push-Downs
25 Banded Lat Push-Downs
25 Kneeling Banded Crunch

-Rest As Needed b/t Sets-

(No Measure)

0% 0%



831-297-3614
827 Industrial Dr. Ste 101
Hollister, CA 95023 (view larger map)