WOD Blog

Mon, Nov 28 2022

Most Recent Benchmark:
Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (1458 days ago)

112822 Workout


(Time)
Workout

WARM-UP
AMRAP x 6 MINUTES
:30 Bike @ Mod Hard
6 Med Ball Deadlifts
6 Med Ball Thrusters
6 Med Ball Sit-Ups

STRENGTH
5-5-5-5
1+1/2 Bench Press*

*Start Moderate and build to Moderate-Heavy. 1 Rep = Lower Down + Press to Parallel + Lower Down + Full Press.

(Score is Weight)

WORKOUT
1.) AMRAP x 8 MINUTES
4-6-8-and so on...
Cal Bike
Wall Balls (20/14)|(14/10)

(Score is Rounds + Reps)

-Rest 2:00 b/t Part 1 & Part 2-

2.) FOR TIME
50/40 Cal Bike
50 Wall Balls

(Score is Time)

KG WB: (9/6)|(6/5)

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