WOD Blog

Thu, Nov 10

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

111022 Workout


(Time)
Workout

WARM-UP
1 ROUNDS
8 Scap Push-Up to Pike
12 Straight Leg Sit-Ups
12 Banded Flys
12 Banded Pull Aparts

Into…

2-3 ROUNDS
6 Kip Swings
6 Strict Knee Raises
6 Barbell Strict Press
6 Up-Downs

STRENGTH
10-8-6-8-10*
Bench Press

*Start Light-Moderate and build to Moderate-Heavy. After Set of 6, build back up using weights you previously used.

(Score is Weight)

WORKOUT
5 SETS
ON A 2:00 RUNNING CLOCK...
15 Toes to Bar
Max Shoulder to Overhead (155/105)|(115/75) with Time Remaining...*

-Rest 1:00 b/t Sets-

*Option to use (185/135).

(Score is Total Reps of Shoulder to Overhead)

KG BB: (70/47.5)|(52.5/35)

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