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