WOD Blog

Mon, Nov 21

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

112122 Workout


(Time)
Workout

WARM-UP
2 ROUNDS
10/10 Ankle Rollouts
8 Bootstrappers
8 Alt. Bird Dogs

Into…

AMRAP x 5 MINUTES
30 Single Unders*
6 Alt. Lunges
6 Push-Up to Pike
6 Alt. Knee Raises

* Switch to Double Unders at halfway

STRENGTH
6-4-2-6-4-2*
Bench Press

*Start Moderate and build to Heavy. Second wave should be heavier than the first.

(Score is Weight)

WORKOUT
'TABATA'
8 ROUNDS EACH, :20 ON / :10 OFF
TABATA 1 - Single DB Front Squat (35/20)|(20/15)
TABATA 2 - Knees to Elbow
TABATA 3 - Double Unders

-Rest 1:00 b/t Tabatas-

(Score is Total Reps)

KG BB: (15/10)|(10/7.5)

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